July 8, 2019

CROSSFIT
Hang Snatch (5RM)
Unbroken!
Get Up (AMRAP – Rounds and Reps)
15 Minute AMRAP:
5 Sumo Deadlift High Pulls
10 Jumping Split Squats (5 each leg)
5 Push Press
10 Handstand Pushups

(95/65)
(115/85) RX+

SWEAT
Weightlifting
RDL – Single Leg (3 x12)
Use 2 dumbbells
12 each leg
Metcon
“BASELINE” (Time)
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

YOUTH WEIGHTLIFTING
Weightlifting
Power Jerk (3X3)
Strength
Deadlift (3X3)
Spend some time here working up to a super heavy triple!
Conditioning
Eccentric Handstand Pushups
As many sets of 3 as possible before it gets sloppy.

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