July 20

A. 5x1 Hang Snatch

B. 3x3 Back Squat @ 80%

July 19

Strength

A1. 3x Max Effort Toes 2 Bar (1min)
A2. 3x Max Handstand Push Up (2min)

MetCon
For Time:
800m Run
30 Box Jump (24"/20")
400m Run
30 Box Jump
800m Run

July 18

Why we love CrossFit!

Strength

5x1 Split Jerk

MetCon

7min AMRAP

7 KB Swings (1.5/1)

7 Pistols Each Leg (scale w/ 21 Air Squats)

Struggle unloading your weights? Watch HERE

July 17

The Godfather at the 2012 CrossFit Games

Strength

3x1 Hang Power Clean

(warm up your lifts then 3 max effort singles)

Do it like (THIS)......Not like (THIS)

MetCon

For Time:

1000m Run

30 Power Clean (135#/95#)

50 Burpee

(15min Cap)

July 16

"Fran"

21-15-9

Thruster (95#/65#)

Pull Up

July 12

5 Sets of:

3 Power Clean (Heavy)

200m Run

Full Recovery Between Sets

July 11

MetCon

12min AMRAP

5 Pull Up

10 Push Up

20 Jumping Lunges

Cash Out

3x20 Back Extension