Squat day: Wednesday
Push Press Day: Tuesday
Day 1- Monday 240805
A. AMRAP 20:00*
10 push-ups
20 alt db power snatches 50/35
10 goblet lunges 50/35
*every 2:00 starting at 0:00 1 rope climb or 2 rope floor to stand + k2e
Day 2- Tuesday 240806
A. Push press 3×5 (week 3 of 6)
From the rack, 5-10 lb more than last week or 75% of your week 1
Press every 2:00
Rest an additional 3:00 then B
B. For time
10-9-8-7-6-5-4-3-2-1
T2B/T2Rings/ hkr/leg raises/ghd
Box jump step downs 24/20
Hang clean & jerks 75/55
Day 3- Wednesday 240807
A. Front Squats 5×5 (week 3 of 6)
From the rack, 5-10 lb more than last or 80% of your week 1
Squat every 2:00
Rest an additional 2:00 then B
B. EMOM 12:00
Min1: 7-10 or 30sec Summer Gymnastics Goals- OR- 30sec strict pulling reps
Min 2: 50 double unders or 30sec of attempts
Day 4- Thursday 240808
A. 6 sets
3:00 row/ski/bike/run
1:30 rest
Score = 3 shortest distances
B. Yoga for Athletes
Day 5- Friday 240809
A. For time
“Jackie”
1000m row
50 thrusters 45/35
30 pull-ups
Day 6- Saturday 240810
Coach’s choice
Classes 7 & 8am
CrossFit Kids 9am
Day 7- Sunday 240811
RedShed Rest Day
