July 29, 2019

CROSSFIT
Weightlifting
Split Jerk + Strict Press (5 X 1 Split Jerk + 5 Strict Press)
1 Split Jerk + 5RM Strict Press
Split Jerk: Focus on technique
Strict Press: Focus on strength and tight core.
Metcon
Fun Times Ten (AMRAP – Rounds)
EMOMX12:
Minute 1: 10 Unbroken Floating RDL (change direction just before touching the ground. 205/135)
Minute 2: 2 Burpee + 3 Chest to Bar (X2 for 10 total reps)
Minute 3: 10 Box Jumps
Minute 4: 10 Dumbbell Thrusters
(50/35)
Repeat 2 more times. Yay!
Each minute counts as a round. Score completed rounds.

SWEAT
Are You Feeling Chipper Today? (Time)
100 Walking Lunges
75 Ball Slams (40/25)
50 Box Jumps (24/20)
25 Pull-ups
50 Dumbbell Push Press (35/20)
75 AbMat Sit-ups
100 Air Squats

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