Race to 10,000
Using only 1 rep at a time of each of the following lifts, lift 10,000 pounds as fast as possible:
1 Back Squat, 1 Press, 1 Deadlift
RX: (365, 180, 455)
CROSSFIT – SUNDAY, JULY 28
Snatch Grip-Jerk (behind the neck):
5-5-5
5 x AMRep 3 Minutes:
5 Push Jerks (155/103)
9 Pull-Ups
13 Med Ball Cleans (20/14)
17 Russian Twists (20/14)
…1 minute rest b/w AMReps…
CROSSFIT – SATURDAY, JULY 27
Deadlift:
5 x 2 (no touch and go)
3 Rounds For Time:
100 M Unbroken Farmer Carry (53/35)
200 M Run
100 M Unbroken Farmer Carry
8 Deadlift (275/183)
12 Bar-Facing Burpees
OLY – SATURDAY, JULY 27
Muscle clean + Press in Split:
3x(1+1)
Clean Pull + Hang Clean + FS + Jerk:
(1+2+1+2)
Up to a heavy complex
Cash Out:
100 sit ups (AFAP)
MOBILITY- SATURDAY 072719
Mobility Pieces:
Banded Bully Stretch
Anterior Shoulder Smashing
Chest Smashing (with lacrosse ball)
Banded Couch Stretch (with medicine ball)
Adductor Smashing (with Foam Roller)
Frog Stretch (accumulate three minutes)
CROSSFIT – FRIDAY, JULY 26
Push Press:
3-3-2-2-2
4 Rounds, Each For Max Reps:
In 1 Minute:
5 Box Jumps (50% of your height)
Max Rep Back Squats (BW)
…rest as needed…
