July 2017

E4MOM = 500m Row x 3 sets or Assault Bike 1km x 3 sets or mix up Bike and Row (score is combined time of all 3 rows) For Time: -10 Reverse Burpee w/wallball 20/14 MRX 20/10bs -250m Row or 0.5km Bike -25 Sit-Ups (anchored) RX+ GHD Sit-Ups REST 2 minutes -10 Reverse Burpee w/wallball 20/14 MRX 20/10bs -200m […]

WOD 1 – 0:00 – 5:00 5min AMRAP: -5 Power Snatch 135/95 MRX 95/65 -10 Pull-Ups -15 Wallballs 20/14lbs 1 0/9′ MRX 20/10 9′ Score 1 is total rounds + reps WOD 2 – 5:00 – 12:00 7min to establish a Max Weight of the following Complex: -1 Power or Squat Snatch + 1 Hang Squat Snatch + 1 Snatch Balance

Hang Power Clean = 3 – 3 – 3 – 3 E2MOM 30min AMRAP: -9 Hang Power Cleans 155/105 RX+ 185/125 MRX 125/85 OR DB Power Cleans 45/30 RX+ 50/35 MRX 40/25 (DB cleans from floor) -11 Pull-Ups -600m Run Click here to sign up for Catered Fit! Delivered daily to CFHSV! Once you sign up, you will

Back Squat = 7 – 5 – 4 – 4 – 3/4 E2:30MOM “KetlleBell Killed the CrossFit Star” by DB For Time: – 13 KBS 24/16kgs RX+ 32/24kgs – 1 Goblet Squat 24/16kgs RX+ 32/24kgs – 12 KBS – 2 Goblet Squats – 11 KBS -3 Goblet Squats -Continue pattern until 1 KBS and 13 Goblet Squats Core &

Strict Press = 7 – 7 – 5- 5- 3-4 10min AMRAP: -7 HSPU MRX 7 HRPU or 2/4″ rise -14 SDHP 75/55 RX+ 95/65 -21 Box Jumps/Step-Ups 24/20″ Core & Shoulder Development – 200m Walking See Saw Press w/dumbbells – 40 Sit-Ups (Athletes choice) – 15/10 Push-Ups straight into 30sec High Plank hold -10 Ab Activators = Hands to

Deadlift = 7 – 7 – 5 – 5 – 3/4 E2:30MOM For time: -30 Deadlifts BW/75% BW -Run 800 meters -30 Push-ups -30 Russian KBS 24/16kg RX+ 32/24kg MRX 20/12kg Rest 2 Minutes -20 Deadlifts BW/75% BW -Run 400 meters -20 Push-ups -20 Russian KBS Rest 1 Minute -10 Deadlifts BW/75% BW -Run 200 meters -10 Push-ups -10 Russian KBS Core

“ABBATE” For Time: -1 mile Run -21 Clean and Jerks 155/105 MRX 115/75 -800m Run -21 Clean and Jerks 155/105 MRX 115/75 -1 mile Run U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was

Snatch Build Up E2MOM -2 Squat Snatch to 2 Hang Squat Snatch -2 Hang Squat Snatch to 2 Squat Snatch -1 Squat Snatch to 1 Hang Squat Snatch -1 Hang Squat Snatch to 1 Squat Snatch -1 Squat Snatch -1 Hang Squat Snatch -1 Snatch (Athletes Choice) 12 Minute AMRAP of: -4 Squat Snatch 115/75 RX+135/95 MRX 95/65

Clean & Jerks Build Up -3 TnG Power Cleans -3 Split Jerks -3 TnG Power Clean and Jerks -2 TnG Power Cleans -2 Split Jerks -2 TnG Power Clean and Jerks -1 Power Clean -1 Split Jerk -1 Power Clean and Jerk 8min AMRAP: – 4 Power Cleans 135/95 RX+ 165/115 MRX 105/65 – 4 Jerks – 40

A. 12min Build up to a Max Cluster of: 1 Power Clean to 1 Hang Power Clean B. 4 minute AMRAP of: -12 Power Cleans 135/95 RX+ 155/105 MRX 115/75 -12 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ -12 HSPU RX+ Strict MRX 2/4″ Rise Rest 2 minutes 3 minute AMRAP of: -9 HSPU -9 Box Jumps -9 Hang Power