July 2023

Hang Snatch Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 21 – 15 – 9 Rep/Calories For Time (15min cap) Hang Snatch 135/95 RX+155/105 MRX 95/65 Pull-ups RX+Chest to Bar MRX Ring RowsBike/Row for Calories Core & Snatch Development 21 Right Knee to Left Elbow Plank Tucks 15 Barbell […]

“Team Helen vs Team Karen” by DB For Time: (18min cap) Partner 1 = 1 Round of Helen400m Run 21 Kettlebell Swings 12 Pull-ups MRX Ring Row Partner 2 = Max Karen WallBall Shots Partner 2 = 1 Round of Helen 400m Run 21 Kettlebell Swings 12 Pull-ups MRX Ring Row Partner 1 = Max Karen

Pause Bench Press E3MOM 5 sets X 5 reps (3sec pause in Bottom) 12min AMRAP: 12/9 Dumbbell Push-ups (Right hand on DB) 12 Right Arm Dumbbell Box Step-ups12/9 Dumbbell Push-ups (Left hand on DB) 12 Left Arm Dumbbell Box Step-ups 12 Wallball Sit-ups 20/14 MRX 20/10lbs Box Heights = 24/20” MRX 20/18”Dumbbells = 50/35 RX+

Split Jerk Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 6min AMRAP: 6 Split Jerk (alt ft)12/10 Calorie Row/Bike or 36 CrossOvers Barbell Weight = 165/115 RX+205/135 MRX 135/95lbs Rest 3min / decrease weight 6min AMRAP: 12 Split Jerks (alt ft)12/10 Calorie Bike/Row or 36 CrossOvers Barbell Weight = 135/95 RX+165/115 MRX

Hang Squat Clean Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 5 Rounds For Time: (20min cap)12 Deadlifts 135/95 MRX 95/65 12 Hang Squat Cleans12 Toes to Bar36 Double Unders or 12 Box Jumps 24/20 MRX 20/18” Rest 1min after Each Round Core & Pistol Development 15 Wallball Leg Lifts15 Pistols

“CrossFit Total with a Twist” 15min to Achieve a Max Back Squat15min to Achieve a Max Bench Press 15min to Achieve a Max Deadlift *Order for performing the 3 lifts will be squat, bench press, and then deadlift. Best single attempt for each of the 3 lifts are added together for the CrossFit Total with

“Tri-ANGIE” by DB For Time: (40min cap) 100 Pull-ups (chin over bar)1000m Row or RUN or 2.5k Bike100 Push-ups (strict)1000m RUN or Row or 2.5k Bike (opp)100 Sit-ups (anchored)1000m Row or RUN or 2.5k Bike (opp)100 Air Squats (below parallel) *Complete all reps of each exercise before moving to the next.” Flexibility Development Spend 3min on Banded Shoulder Stretches 2x30sec Couch Stretch2x30sec Head to Floor Straddle Stretch Spend 3min on PVC Shoulder Stretches 2x30sec

EMOMs for Total Reps/Cal for Each Exercise *in Fight Gone Bad Format with 2 min Rest 5 Rounds for Reps: Min 1 = ROW/Bike for CaloriesMin 2 = Double Push-up Over the Bar Burpees Min 3 = Power Cleans 135/95 MRX 95/65 Min 4 = Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ Min

Sumo-Deadlift Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 3 Rounds For Time: (18min cap) 21 Sumo-Deadlifts 21 Box Jumps 24/20” RX 30/24 MRX 20/18”2 Rope Climb 15’ RX+2 Legless MRX 1-15/2-10’ 21 Wallball Sit-ups 20/14 MRX 20/10lbsBarbell Weights = 225/155 RX+315/215 MRX 205/135 Stretching & Deadlift Development 15

Run/Row 200m or 0.5k Bike E3MOM x 4 (score is slowest time of the 4) 1 Round For Time: (22min cap) 60 Kettlebell Swings 24/16kg RX+ 32/24kg MRX 20/12kg 600m Run/Row or 1.5k Bike Rest 1min 2 Rounds For Time: 30 Kettlebell Swings300m Run/Row or 0.7k Bike Rest 2min 3 Rounds For Time: 20 Kettlebell Swings200m Run/Row or 0.5k Bike Core & Kettlebell Development