26

7/28/17

Crossfit 26

CrossFit 26 – CrossFit Metcon Metcon (Time) 800m Run 21 Back Squats 225/155 800m Run 15 Back Squats 225/155 800m Run 9 Back Squats 225/155

26

7/27/17

Crossfit 26

CrossFit 26 – CrossFit Metcon Metcon (Time) 500 m Row 50 DU 50 Sit-ups 400 m Row 40 DU 40 Sit-ups 300 m Row 30 DU 30 Sit-ups 200 m Row 20 DU 20 Sit-ups 100 m Row 10 DU 10 Sit-ups

26

7/26/17

Crossfit 26

CrossFit 26 – CrossFit Weightlifting Hang Power Clean Take 15 minutes to build a heavy hang power clean Metcon Metcon (No Measure) Take 15 minutes to complete: 3X8 DB Stationary Lunges 3X8 DB Windmills Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

26

7/25/17

Crossfit 26

CrossFit 26 – CrossFit Metcon Metcon (No Measure) 4 RNFT: Accumulate 30 seconds in an L-sit hold 6-8 Single arm DB presses 6-8 Goodmornings Metcon Metcon (Time) 15-12-9-6-3 Thruster (135/95) 200 m run

26

7/24/17

Crossfit 26

CrossFit 26 – CrossFit Metcon Metcon (Time) 3RFT: 100 DU 25 KBS (53/35) 20 Box Jumps (24/20) 15 Burpees

26

Snatch-y Snatch-y

Crossfit 26

CrossFit 26 – CrossFit 9 EMOM 1: 30-40 sec battle rope 2: 30-40 sec ball toss over (because we have 1 heavy ass atlas stone) 3: 10 barbell jumping squats Overhead Squat (15-15-15) Snatch Pull Errry day Imma be shrugging. AHAP for a pretty 1. Metcon (Time) 5RFT 3 Snatch 5 30″ pike push-up 7 V-UPs