Day 1- Monday 240708
A. For Time
400m run
Rest to 5:00 then B
B. EMOM 5:00
5 ring dips + 5 kb upright row + 5 air squats
Rest 3:00 then C
C. EMOM 5:00
5 push-ups + 5 ring rows + 5 dual db deadlifts
Rest 3:00 then D
D. EMOM 5:00
5 dual db strict presses + 3-5 strict pull ups (5 banded lat pull downs) + 6 lunges
Rest to the top of the last minute then E
E. For TIme
400m run
Day 2- Tuesday 240709
Last week of the Snatch
A. Squat Snatch
5-5-3-3-1-1-1-1, lift every 3:00 build to a 1rm
Rest to 24:00 then B
B. EMOM 6:00
SGG
Day 3- Wednesday 240710
A. For Time
7 Rounds
15 wallballs 20# 10’, 14# 9”
200m run
10 burpees
Day 4- Thursday 240711
A. 4 sets, pick 2 apparatus
2:00 apparatus 1
2:00 apparatus 2
2:00 rest
B. Yoga
Day 5- Friday 240712
A. Coach led wod prep 10:00
Then B
B. For Time; weight 70=80% of 1rm from Tuesday
1.2.3.4.5.4.3.2.1
Snatch grip deadlift
Hang Squat Snatch
Overhead Squat
. = 5 mu or 5 burpee pulling rep (c2b, jumping c2b, pull-up, jumping pu, no ring rows)
1SGDL 1HSC 1OHS, 2 SGDL 2HSC 2OHS, 3SGDL 3HSC 3OHS…increasing each movement not the complex
Day 6- Saturday 240713
Coach’s Choice
Classes 7 & 8am
CrossFit Kids 9am
Day 7- Sunday 240714
RedShed Rest Day
