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Today's WOD
CrossFit Programming – Week of July 6th, 2020
🚨Programming For July 6th, 2020🚨
REMINDER: ONLY BROWN LEVEL SHOWN
MONDAY
Clean Complex
15 minutes
Build to a Heavy
2 Hang Power Clean
+
1 Hang Clean
“Dial Up”
Every 5 min x 3
30/24 Cal Bike
12 Deadlifts 155/115
9 Hang Power Clean
6 Burpee over bar
TUESDAY
“Side Streets”
For Time
21-15-9
• Thruster 95/65
60 Doubleunders
WEDNESDAY
Strict Press
15 minutes
10, 10, 10, 10
Building
Rest as needed
“High Steppin’”
4 Rounds For Time
20 Russian KbS 53/35
16 Box Stepups w/ Kb 24/20
400m Run
THURSDAY
“Well-Done”
For Quality
3 Sets
AMRAP Bar Muscleup (Unbroken)
1 min AMSAP Plank 45/35 (Plates)
rest 2:00
During Rest
30 sec Classic Tricep & Lat Stretch ea/s
then
3 Sets
AMRAP Strict HSPU
1 min AMSAP L-sit
rest 2:00
During Rest
30 sec Classic Tricep & Lat Stretch ea/s
FRIDAY
Back Squat
15 minutes
Build to a Heavy
3 Reps @21X1
“Goose Feather”
Tabata Mash
A1: Db Snatch 50/35
A2: Db Goblet Squat
A3: Db Snatch
A4: Anchored Situps
SATURDAY
“Great Scott!”
Accumulate in
any order
100 Jumping Air Squats
80 HR Pushups
60 Toes to Bar
40 Burpee Pullups
Let’s make it a good one, Family!
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