CrossFit & Fitness Gym | North Seattle

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WODS for July 19th-24th

Monday, 7/19
Back Squat
Every 2:00
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Sets 5:4-5 reps @ 80%
WOD:
For Time
400m Run Fx:300m L:200m
30 Thrusters
200m Run
Bar load – 75/55 65/45 55/35

Tuesday, 7/20
Strict Press
Every 2:00
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%p
Set 5: 1 Rep @ 90%
Set 6: 3 Reps @ 80%
WOD:
AMRAP 8
24 Double unders Fx:48 Singles
8 Single arm devil presses
DB load – 50/35 35/20 20/10

Wednesday, 7/21
For Time
45 Calories, Row
45 Sit ups
45 Deadlifts
45 Calories, Row
Bar load – 155/105 135/95 95/65

Thursday, 7/22
For Time
4 sets
Against a 4:00 clock
Rest 2 minutes
20/15 Calories, Echo Fx: 15/10
20/15 Calories, Ski-erg/row Fx:15/10
200m run
Max reps – burpees

Friday, 7/23
Snatch
Every 1:30 x 3 sets
High hang snatch x 2 reps @ 50%
Every 1:30 x 3 sets
Hang snatch x 1 rep @ 60%
Every 1:30 x 3 sets
Snatch lift-off (:02 pause) +
snatch x 1 rep @ 65%
Every 1:30 x 5 sets
Snatch x 1 rep
70% – 75% – 80% – 85% – 85+%
WOD:
AMRAP 3
Power snatches
Sub Movement – Alt. DB snatch
Bar load – 75/55 55/35 45/35
SM Load – 35/20 20/10

Saturday, 7/24
Teams of 2
AMRAP 20
Teammates can break up
movements how they choose, but
must be 50-50.
400m Run
20 Power cleans
500/450m row
20 Push jerks
Bar load – 135/95 95/65 75/55