Workout: Thursday 07/11/2019

Level 1

AMRAP in 7 minutes
5 Power Cleans  115#/75#
10 Toes to Bar
10 Push Ups
– Rest 3 minutes –
AMRAP in 7 minutes
5 Hang Squat Cleans  115#/75#
10 Lateral Bar Jumps  R+L=1
10 Push Ups
– Rest 3 minutes –
AMRAP in 7 minutes
5 Power Snatches  95#/65#
10 Pull Ups
10 Push Ups
Post rep totals for each.

Extra Credit
1 Mile Run

 

Level 2

Back Squat  5,4,3,2,2,2
* Start at 85% of 1RM
+
10 Burpee Muscle Ups
20 Push Jerks  135#/95#
30 Calorie Row
40 GHD Sit Ups
50 Flip Squats  53#/44#
Post load and time.

 

CrossFit Old School

5 Rounds
20/15 Calorie Row
20 Thrusters  45#/35#
_ Rest 3 minutes _
5 Rounds
200m Run
15 Deadlifts  135#/95#
15/10 Push Ups
Post time minus 3 minutes.

By |2019-07-11T03:33:06+00:00July 11th, 2019|Uncategorized|

6 Comments

  1. Paul July 11, 2019 at 2:01 pm - Reply

    5:15
    L 1
    Bryan 85/95/79 Rx All
    Tim R. 85/53/53 Rx All
    Tim S. 99/40/60 Rx All
    Rob 101 Rx/51/96 Rx
    Mark T. 86/75/67 Rx All
    Newman 125/125/105 Rx All

    CF O S
    Paul 31:08 Rx

  2. Paul July 11, 2019 at 5:14 pm - Reply

    9:00
    L 1
    Tiffany 88 Rx/77:60 Rx
    Antonio 58Rx/100 Rx/75
    Aaron S. 85/75/75/ Rx All
    Sam S. 102/115/80 Rx All
    Shannon 80/75/30 Rx All
    Ed 100/126/82 Rx All

    CF O S
    Linda 28:54 Rx
    Amanda 30:57 Rx
    Tina 33:10 Rx
    Nicole 34:53 Rx
    Jennifer 38:30 Rx
    Sonya 45:53
    Laurie 48:00

  3. James July 12, 2019 at 1:02 am - Reply

    12 PM
    L1
    Stephanie 45/55/75
    Susan 81/65/59 Rx all
    Rourke 85/76/55
    Haley 67rx/71rx/52
    Lisa 109/121/70 Rx all
    Sam 105/114/84 Rx all

  4. James July 12, 2019 at 1:07 am - Reply

    4PM
    Jimmy 83/71/51 Rx all
    Kat 105/124/78 Rx all
    Grace 108/50/75 Rx all
    Cami 75/65/49 Rx all
    Will 90/104/73 Rx all
    Brian K R142/140/111 Rx all
    Chris B 121/104/100 Rx all

    L2
    Trapp 225#/12:16 Rx
    Jeff 325#/11:36 Rx
    Elliott 345#/13:00 Rx

    OS
    Warren 17:42 39:22 Rx

  5. James July 12, 2019 at 1:48 am - Reply

    5PM
    L1
    Sloane 110/144/90 Rx all
    Cindy 50/40/50
    Antim 80/65/65

    OS
    Jeria 40:41 Rx
    Morgen 29:35
    Tommy 39:39

  6. James July 12, 2019 at 1:49 am - Reply

    6PM
    L1
    Trevor 140/150/130 Rx all
    Elizabeth 89/83/53
    Kate 78/95/46
    JR 126/115/79 Rx all

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