This week is an intermission week in between strength cycles. Good old CrossFit with everything you need and nothing you don’t to forge elite fitness.
Monday – Squat snatch building to a heavy triple touch and go; followed by classic benchmark workout Amanda (squat snatch and ring muscle ups)
Tuesday – Bench Press building to a heavy set of 5; followed by a 16m AMRAP with handstand push-ups, V-ups, and air squats
Wednesday – Rope Climb strength and skill progression; followed by a partner 20 minute conditioning challenge
Thursday – 4th of July one class at 8:30am: Partner WOD with running, deadlifts, push-ups, and box jumps
Friday – day after 4th (7am, 8:30am, and 11am classes only): Power clean complex; followed by 8m AMRAP with walking lunges and burpees
Saturday – Long partner grinder wod with running, front squats, double-unders, and push jerks