July 17, 2019

CROSSFIT
Strength
Back Squat (8-5-3-1-3-5-8+)
If you missed the last back squat day when we did this rep scheme OR you missed one of your sets, reduce your percentages by 2%.

MAKE SURE YOU’RE CALCULATING FROM YOUR MOST RECENT MAXOUT

72% X 8
82% X 5
92% X 3
99% X1
94% X 3
84% X 5
74% X 8+

Score the reps of your last set.
Metcon
Everything BUT Wall Balls (Time)
3 Rounds for time:
10 (total) Alternating med ball around the worlds
10 Overhead lunge (in place) with med ball
10 Knee Raises with med ball
10 (total) Lateral jumps over med ball
10 candle stick to med ball slam

RX (20/14)
RX + (30/20)
*Straight arms at top of “around the worlds”
* Med ball overhead on the floor in bottom of “candle stick.” May bring in to roll up to standing for ball slam.

SWEAT
Strength
Sumo Deadlift (3 x 10)
Metcon
Metcon (4 Rounds for time)
Kettle Chain

20 Kettle bell Sumo Deadlifts (53/35)
10 Pushups
20 Russian Kettle bell Swings
10 Goblet squats
Complete 4 rounds, resting 1 minute between rounds.