WOD: 07/24/19
“Sevengill”
28 minute EMOM:
1: Max Toes to Bar
2: Rest
3: Max Calorie Row
4: Rest
WOD: 07/23/19
“Mako”
3 rounds for time of:
12 power snatch 95/65-lbs.
12 burpees over the bar
Rest as needed.
3 rounds for time of:
8 power snatch 115/75-lbs.
12 burpees over the bar
Rest as needed.
3 rounds for time of:
4 power snatch 135/95-lbs.
12 burpees over the bar
WOD: 07/22/19
Work up to a Heavy:
Hang Squat Clean
“Thresher”
15 minute AMRAP of:
3,6,9,12,15…
Power cleans, 135/95-lbs.
Handstand push ups
WOD: 07/21/19
“Hades”
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Devil’s Press, 50/35-lb. DBs
*After each set 150m Sprint.
WOD: 07/20/19
“Aphrodite”
For time:
400m relays until 1 mile
Then,
3 rounds
30 syncro Goblet Squats, 53/35-lbs.
15 syncro Burpee Pull ups
Into,
400m relays until 1 mile
WOD: 07/19/19
“Alexander The Great”
In 10 minutes:
Establish a 5RM Back Squat
Rest 2 minutes.
In 10 minutes:
Establish a 3 RM Front Squat
Rest 2 minutes.
In 10 minutes:
Establish a 1RM Overhead Squat
WOD: 07/18/19
“Helen of Troy”
3 rounds each for time of:
Row 500m
20 Kettlebell Snatches, 70/53-lbs.
10 Chest to Bar Pull-ups
*rest as needed between rounds.
COMPETITION AT THE CROSSFIT GAMES
The 2019 Reebok CrossFit Games are held the week of July 28 through Aug. 4. The competition begins on Thursday, Aug. 1, with a field of National Champions, invited athletes from Sanctionals, and top finishers in the 2019 Open.
The field of individuals begins with 148 men and 134 women. After the first event, the field cuts to 75 athletes and progressively narrows over the course of events to 50, 40, 30, 20, and then to the final 10 athletes.
The team competition will also narrow throughout the weekend. More information on the schedule and scoring will be released in the following weeks.
WOD: 07/17/19
“Hercules”
33-27-21-15-9 reps for time of:
Deadlifts, 135/95-lbs.
Push-ups
Box Jumps, 24”/20”
Extra Work:
Romanian Deadlifts 3 x 10
Hip Extensions 3 x 10-15
WOD: 07/16/19
“Achilles’ Heel”
20 minute AMRAP of:
60 second Handstand Hold
30 Toes to Bar
15 Turkish Get-ups, 50/35-lb. DB
WOD: 07/15/19
10 minutes to establish a heavy:
Hang Power Clean and Jerk
“Athena”
3 rounds for time of:
200m Run
20 Hang Power Cleans, 95-lbs.
200m Run
20 Push Jerk, 95-lbs.