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Thursday, July 17th WOD
4:30pm Yoga

Photo 5 copy

CnJ
10 to est a heavy CnJ

BWCF
10-9-8-7-6-5-4-3-2-1
SDLHP (53/35)
KBS
*12 min cutoff

Conditioning
40-30-20
HSPU
HBBS (135/95)
*no rack

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Wednesday, July 16th WOD
5:30pm CrossFit Kids
5:30pm Endurance Conditioning

Photo 4 copy

Squat
3x5 HBBS
*pause 3 sec in the hole

 

Snatch
est a 1RM in 12 min of the complex:
1 snatch + 2 OHS + 1 snatch balance

BWCF
with a 12 min clock,
1k run
perform “Cindy” with remaining time

Conditioning
100 Cal row
*perform a burpee per minute it takes to complete.

12 min cutoff

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Tuesday, July 15th WOD

Photo 3 copy 2

CnJ
12 min to est a 1RM of the complex:

1 power clean+1 push press +1 push jerk +1 split jerk

BWCF
25 air squats
EevenMOM
15 situps
EoddMOM
x 12 min

 

Conditioning
250m row
25 pushups
AMRAP in 15 mi

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Monday, July 14th WOD
5:30pm CrossFit Kids
5:30pm Endurance Conditioning

Photo 2 copy 2

Snatch
5x5 snatch balance

*12 min

BWCF
500m run
50 renegade rows (35/25)
500m run

Squat
3x 7/13
front squat/back squat (HAP)
*8 min

Conditioning
ME UB DU
ME UB MU
rest 1:1
x 4 rounds
*18 min cutoff
(Rx athletes must perform >50 DU

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