CrossFit SW Portland

7-23 – 7-30

Monday

1. 4 sets of 6 Bench

 

2.5 rounds for time

7 burpee jump up with plate OH

7 side overs dumbbell

7 renegade rows (No Push Up)

7 db cleans to over head

7 db burpee deadlift

 

Tuesday

1.Take 15 min to work on gymnastics skill of choice

2. 5 Rounds

50 Meter sledpull- 3/4 body weight

10 boxjumpovers

10 DB snatch

 

Wed
1. 4 sets of 6 reps Front Squat
2. 3 sets of 8 db row
3.(As Many Reps as Possible in 20 Min)
10 Weighted Step ups R
10 Weighted Step ups L
10 Pull Ups or 5 C2B
*200M run after every 5 minutes.
Thur
1. 3 position clean
2. Amrap15
10 hang cleans 95/65
10 deadlifts
10 T2B
50M Bear Crawl
 
Fri
 
1. 4 setsx 6 reps Deadlift
2. Bent over row 3×8
 
3. 

WOD
EMOM 15
Min 1. row
Min 2 pushups
Min 3 wallballs

1 x Minute Rest

sat. CLOSED

10 rounds for time

10 burpees,10Hollowrocks,10ceiling crunches

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CrossFit SW Portland

7-16 – 7-21 WOD

Mon

3×8 BenchPress
2×10 Strict press

For Time: 20 min time cap
10-9-8-7-6-5-4-3-2-1
Burpee pullup,boxjump,wallballs (every 5 min run 200M)

Tue

1) 4 Sets
StrictPullUp x MaxReps(-1)
Rest 60 sec
StrictDip x MaxReps(-1)
Rest 60 sec

2) ForTime
Row 500m,25 KBS 2/1.5pd,25 Burpee,25 KBS 2/1.5pd,Row 500m

Cool
Roll

Wed

3×8 FrontSquat
2×10 BentOverRow

21-15-9 Thrusters,pullup


Thur

1) 7×2 Clean + 1 SplitJerk (ahap); Rest 90 sec
** 2 cleans followed by one split jerk

2) AMRAP12
5 PushPress @65% of body weight
10 PushUp
15 DoubleUnder
Cool

Friday

3×8 Deadlift

2×10 GoodMorning

NotWithOutMyMedball  

Amrap 15 run 200M with medball,10 medball cleans, 10 wallballs,



Sat.

1.EMOM6 x3 OHS

2.Amrap 20

50M farmers walk
30 Walking Lunges,
20 Bird Pickers https://youtu.be/s2lS_bEUK-w
20 lemon squeezers