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CrossFit Doral Apparel
July 31, 2019
SWOD:
Deadlift
3@70,3@80,3@85
2@90
WOD:
“Jackie”
1000 meter row
50 thrusters 45/35
30 pull ups
ACCESSORY:
3x16 (8/8) half kneeling single arm Arnold press
July 30, 2019
Every 2 min for 20 min (10 rds)
10 T2B
1 hang power snatch
1 power snatch
Start light climb up
Emom for 12 min (4 rds)
1- Max kB swings 55/35
2- Max burpee box jumps 24/20
3- rest
July 29, 2019
Back squat
45 sec plank after each set
18 min amrap
7 cal bike
7 power clean 135/95
7 wall balls 20/14
July 26, 2019
Strict press
5@65,75,80
then Max UB reps @85 WOD:
“The Grippy"
9 min amrap
20 Russian kB swings 70/55
15 T2B
10 hang power snatches 115/75
5 OHS
July 25, 2019
2 Rounds of
800m Run
Then:
15 Rounds of
5 Wall Ball
3 Burpee
1 Clean
July 24, 2019
5@65,75,80 then
Max UN reps @85
3 min amrap
6 cal bike
6 front rack lunges 95/65#
1 min break
6 pull ups
6 front squats 95/65#
2 rds of everything
July 23, 2019
Muscle snatches
15 minutes working on
3 position muscle snatch
1 above+ 1 below + 1 from floor
21-15-9
Push jerks 135/95
Burpees over bar
GHD sit ups
July 22, 2019
Back squats
Max UB reps @85
Perform 30 sec planks after each set
15 min amrap
10 cal row
10 wall balls 20/14#
2 squats cleans
Start @50% and add 5% every 2 rds
July 19, 2019