Day 1- Monday 240701
A. AMRAP 12:00
200m run
8 devil’s presses 50/35
Rest 4:00 then B
B. AMRAP 12:00
20 walking lunges no load
8 renegade row 50/35
Day 2- Tuesday 240702
A. Squat Snatches
5×3 @ 80-90% of last week (240625)
Lift every 3:00
Rest to 18:00 then B
B. EMOM 10:00
SGG 7-10 reps or 30sec of work
Day 3- Wednesday 240703
A1. For time (0:00, 6:00, 12:00, 18:00, 24:00)
5 box jump step downs 24/20”
7 clean & jerks 115/75
9/7 calories
Rest to 3:00 then A2
A2. For time (3:00, 9:00, 15:00, 21:00, 27:00)
9/7 calories
7 thrusters 115/75
5 pull-ups
rest to 6:00 then back to A1 x5
Day 4- Thursday 240704
4th of July
Classes 7, 8, 9am
A. 4th of July 1776
4 rounds for time
300m run
24 t2b – or- ghd
24 box jump step downs 24/20”
24 goblet squats 24/16kg
24 hand release push-ups
24 calories row & assault bike alternate each round
24 air squats
Day 5- Friday 240705
A. 1 complex every 1:30 x 5, build
1 snatch grip deadlift
1 hang power snatch
1 squat snatch
1 overhead squat
Rest to 10:00 then B
B. AMRAP 20:00
*1 squat snatch 100% of A
5 wall climb + burpee
20 du/ 60 singles
500m row or ski, 400m run, 1000m bike
*increase by 1 rep each round
Day 6- Saturday 240706
Coach’s Choice
Classes 7 & 8am
9am CrossFit Kids
Day 7- Sunday 240707
RedShed Rest Day
