Day 1- Monday 240819
A. Push press 3×5 (week 5 of 6)
From the rack, 5-10 lb more than last week or 75% of your week 1
Press every 2:30
Rest an additional 3:00 then B
B. 3 rounds for time @ 90% effort
3 50’ shuttle runs
5 devil’s presses 50/35
30 second rest
3 50’ shuttle runs
10 t2b
30 second rest
3 50’ shuttle runs
10 dual dumbbell farmer’s hold lunges 50/35
30 seconds rest
Day 2- Tuesday 240820
HAPPY BIRTHDAY COACH SHAUN!
A. Front Squats 5×5 (week 5 of 6)
From the rack, 5-10 lb more than last or 80% of your week 1
Squat every 2:30
Rest an additional 2:00 then B
B. EMOM 12:00
Min1: 7-10 or 30 sec Summer Gymnastics Goals- OR- 30 sec strict pulling reps
Min 2: 7-10 lateral burpees over barbell
Day 3- Wednesday 240821
A. 15 rounds for time
3 burpee pull-ups -or- 2 burpee c2b -or- 1 bmu
3 deadlifts 225/155 or 60% of 1rm
3 box jump step downs (BJSD) nte 30”
3 dual db shoulder 2 overhead (SH2OH) 50/35
Day 4- Thursday 240822
A. AMRAP 24:00
Max distance apparatus of choice
*E3MOM starting at 3:00 (6:00, 9:00, 12:00, 15:00, 18:00, 21:00)
10 wallballs + 5 burpees
B. Yoga for athletes
Day 5- Friday 240823
A. AMRAP 40:00
200 single unders
*3 power snatches
2:00 row
*3 squat clean thrusters
200m sandbag carry
* same weight for snatches and thrusters, athletes to build each round
Day 6- Saturday 240824
Coach’s Choice
Classes 7&8am
CrossFit Kids 9am
Day 7- Sunday 240825
RedShed Rest Day
