CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for July 13th

Mon. July 13th
EMOM x 10 Minutes
5 Hang Power Snatch
Build in weight each round
WOD:
AMRAP 10
6 Lateral bar burpees
8 Power snatches
12 Calories, Row
Bar load – Px:95/65 Fx:75/55 L:55/35
Sub: Slam ball for snatch

Tue. July 14th
Core
4 Rounds
:30 Hollow body hold Fx-:20
5 V-ups
10 Hollow body rocks
Rest 1 minute in between rounds
12 minute time cap
WOD:
Every 3 Minutes x 15 minutes
200m Run
14 OH lunge steps w/DB
*7 rep per arm
Remaining time Max reps:
HSPU Fx:HRPU

Wed. July 15th
AMRAP 20
500/400m Ski-erg
100m Farmers Carries
Px:50/35 Fx:35/20 L:20/10
20 pull ups Fx: JPU

Thur. July 16th
Front Squat
Every 3 minutes x 5 sets
Build to a heavy 5 reps
WOD:
For Time
10-20-30
Thrusters
Lateral bar hops
Bar load – Px:75/55 Fx:55/35 L:45/25
5 minute time cap

Fri. July 17th
CHIPPER
60 Calories, Row
50 Deadlifts
Px:225/155 Fx:185/130 L:135/95
40 T2B Fx: V-ups
30 Burpee box jumps
Px:24/20 Fx:20/16 L:12
20 KB Swings
Px:71/53 Fx:53/35 L:35/26
20 minute time cap

Sat. July 18th
AMRAP 15
15/10 Calories, Echo
Fx:12/7
10 Strict Press
50 Double unders Fx:75 Singles
DB load- Px:95/65 Fx:75/55 L:45/35