Day 1- Monday 240722
A. Lift every 2:00 x 7
Front squats from the rack, build to a heavy 1 rep
5-5-3-3-1-1-1
Rest to 15:00 then B
B. EMOM 8:00
Min 1: 3-5 wall climbs
Min 2: 7-10 reps or 30 sec work summer gymnastics goals, or 30sec strict/weighted pull ups/ring rows
Day 2- Tuesday 240723
A. AMRAP 5:00
10 box jump overs 24/20
7 ring dips
Rest 2:00 then B
B. AMRAP 5:00
10 cal assault bike
7 hang power snatches 95/65
Rest 2:00 then C
C. AMRAP 5:00
30 double unders
10 deadlifts 95/65
Rest 2:00 then D
D. For Time
7 box jump overs
7 ring dips
10 cal assault bike
7 hang power snatches
30 double unders
10 deadlifts
Day 3- Wednesday 240724
A. 3×5 barbell push press from the rack
Build the push press, lift every 2:00
Rest an additional 2:00 after the 3rd set then B
B. For Time
60 dual dumbbell box step ups nte 20” 50/35#
40 t2b/ hanging knee raises
20 single are dumbbell power cleans right arm 50/35#
20 single are dumbbell power cleans left arm 50/35#
Partition as desired
Day 4- Thursday 240725
A. For time
1000m row or ski
Rest then B
B. 5 sets
2:00 work, 1:00 rest
at 10sec slower than pace from “A”
Rest
C. Yoga as recovery for athletes
Day 5- Friday 240726
A. One complex every 1:30 x 5, build each round
3 deadlift
3 hang power cleans
3 front squats
3 push press
Rest to 10:00 then B
B. AMRAP 20:00
5 thrusters 80-90% of A
7 pull-ups
9 burpees
500m row
Day 6- Saturday 240727
RedShed Beach Party Lake Lackawanna!
Coach’s choice
Classes 7 & 8am
CrossFit Kids 9am
Day 7- Sunday 240728
RedShed Rest Day
