BurgFit 7/8/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconCoaches use running clock set to 38 min. 4RFT: 21 WB 15 PU 9 DBC (Time)4 Rounds For Time: 21 Wall Balls 20/14 15 Pullups 9 Dumbbell Cleans 35/20 16 min cap Rx+: C2B 50/35 Int: 14/10 Banded 25/15 Beg: 10/6 Ring Rows 20/10 Metcon@ 20 min mark 3RFT 15 KBS 10m HSW (Time)3 Rounds For Time: 15 Kettlebell Swings 53/35 10m HSW 8 min cap Int: 35/25 5m HSW Beg: 25/10 30 Plank Shoulder Taps Metcon@ 30 min mark 2RFT 30 BJO 15 SA OH Lunge (Time)2 Rounds For Time: 30 Box Jump Overs 24/20 15 Single Arm Overhead Walking Lunge 35/20 8
CrossFit 7/8/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetDB Bench press (5x10)Same weight across all setsChin Up (5x8)Metcon4RFT 25 Cal Row, 8 Devil Presses (Time)4RFT 25/20 Cal Row 8 Devil Presses 50/35's Cap: 18 minutes Int: 20/16 Cal Row 35/20's Beg: 16/12 Cal Row 20/10's
CrossFit 7/7/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 1 mile Run 2k Row 3 mi Bike 25 Burpees (Time)For Time: 1 Mile Run 25 Burpees 2k Row 25 Burpees 3 mi Bike 25 Burpees. Athlete decides the order they start on the machine. I.e. Row>Bike>Run OR Bike>Run>Row 36 min cap Int: 1200m Run 1500m Row 2.5 mi Bike Beg: 800m Run 1250m Row 1.5mi Bike Scale to be under 8 min per movement.
BurgFit 7/6/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconE12MOM36 30 Bike 25 GHD 20 Ski 15 SB Squats (3 Rounds for reps)Every 12 minutes for 36 minutes (3 Rounds) : 30/24 Cal Bike 25 GHD Sit Ups 20/16 Cal Ski 15 Sandbag Squats 100/80 Rx+: 150/100 Each round should be 8-9 minutes. Scale to be under 9 minutes. SCORE IS TIME FOR EACH ROUND. Int: 24/20 Weighted Situps 20/10 16/12 Cal Ski 80/60 Beg: 20/16 Situps 12/8 60/50
CrossFit 7/6/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill1 1/4 Front Squat (Heavy Set of the Day)Drop to the bottom of your squat, Drive up 1/4 of the way, descend back to the bottom again and then stand to complete the rep15 min to find heavy set of the day. SkillSquat Clean (Heavy Double)15 min to find heavy double of the day Metcon2RFT 10 Double Touch 10 Burpees (Time)2 Rounds For Time: 10 Double Touch 10 Burpees 4 min cap. Int: 10 Pullups and 10 Toes to Bar OR 10 Banded Pullups 10 Hanging Knee Raise Beg: Ring Rows
CrossFit 7/4/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
BurgFit 7/3/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconRest 2 min between AMRAPsAMRAP4 400m Sandbag Cleans (AMRAP - Reps)AMRAP 4 400m Run Max Sandbag Cleans 80/60 in the remaining time. Rx+ 100/80 Int: 60/50 Beg: 200m Run 40/30 Scale run to be 1:30-3 minutes max. MetconAMRAP4 500m Ski/Row BBJO (AMRAP - Reps)AMRAP4 500m Ski (Row If not available) Max Burpee Box Jump Overs 24/20 in remaining time Int: Scale Row to be 1:30-3 min max. Burpee Box Jumps Beg: Burpee Step Overs MetconAMRAP4 .5mi Bike GHD (AMRAP - Reps)AMRAP 4 .5 mi bike Max GHD Situps in remaining time Int: Weighted Situps 20/10 Beg: .3 Situps
CrossFit 7/3/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill20 min to build to heavy set. Snatch Balance + OHS (1x2 )Perform 2 reps of the following complex: Snatch Balance + OHS (Perform snatch balance, then overhead squat. Rerack and repeat) Build to heavy set. Metcon4RFT 3 Snatch 6 HC+J 9 Thruster (Time)4RFT: 3 Snatches 135/95 6 Hang Power Clean and Jerks 9 Thrusters 12 min cap Int: 115/85 Beg: 95/65 Choose a weight that is heavier than your usual thruster and can be done in 2-3 sets.
CrossFit 7/2/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillFarmer's Carry (5x200m )Pick a weight you can do unbroken or close to unbroken. 50m = 1 rep. MetconAMRAP18 20 Box Jump Ski Situps Run (AMRAP - Rounds and Reps)AMRAP 18 20 Box Jumps 24"/20" 20/16 cal Ski 20 Situps 200m Run Row if Ski is not available Int: 20"/16" Beg: 12 cal Step Ups