7/19

Power Snatch
7×1 at 80% 1RM
Snatch Pull :
3 @ 90%, 3 @ 100%, 3 @ 100%, 3 @ 100%

Then:

Complete as many rounds as possible in 15 mins of:
40 Double Unders
15 Toes-to-bars
5 Wall Walks

7/17

Back Squat (High Bar) 4 at 50%, 4 at 55%, 4 at 60%, 4 at 65%, 3 at 70%, 3 at 75%, 3 at 80%, 2 at 85%, 1 at 90%, 1 at 95%, 1 at 100% (Remember 100% equals 100% of gym max or 90% of competition max) Then: CrossFit Games Open 11.2 Complete…

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7/16

Squat Snatch :

3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%

Then:

5 rounds for time of:

3 Power Snatches, 0.75x bodyweight
5 Handstand Push Ups
7 Box Jumps, 24/20 in

7/15

Back Squat (High Bar) :

5 @ 60%,
5 @ 65%,
5 @ 70%,
3 @ 75%,
3 @ 80%,
2X2 @ 85%

Then:
Complete as many rounds as possible in 10 mins of:
7 Strict Pull-ups
15 Hand Release Push-up
25 Air Squats

7/14

For time: 50 Double Unders — then — 30 Push Press, 115/75 lbs 30 Box Jump (24 In.)s 30 Pull-ups 30 Handstand Push-ups — then — 50 Double Unders THEN! Death By Power Snatch With a continuously running clock perform: 1 Power Snatch, 95/75 lbs in the first 1 min, 2 Power Snatches, 95/75 lbs…

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7/12

EMOM for 5 minutes: 2 Squat Snatches @ 80% Then, when the clock hits 5:00- 2 minute AMRAP of: Squat Snatches @ 80% This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. Then: CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees…

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7/11

Power Cleans, Front Squats, Squat Cleans and Split Jerks
3, 3, 1, 1
(Use up to 75% and focus on technique)

Then:

Squatting Grace

30 Clean and Jerks 135/95
(All Cleans are Squat Cleans)

7/10

Back Squat (High Bar) 5 at 60% 5 at 65% 5 at 65% 3 at 70% 3 at 75% 3 at 80% 3 at 85% 2×1 at 90% 1 at 95% 1 at 95% Then: Complete as many rounds as possible in 10 mins of: 7 Thrusters, 115/85 lbs 10 Knees To Elbows 10 Burpee…

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7/9

Squat Clean & Jerk : 3 @ 60% 3 @ 65% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 80% Then: 3 minutes AMRAP of: 185 pound squat cleans, 2 reps 185 pound Deadlifts, 5 reps 8 Bar Facing Burpees Rest 1 minute. Repeat for a total of 5…

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