CrossFit & Fitness Gym | North Seattle

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WODS for July 26th – 31st

Monday, 7/26
Strict Press
Every 2:00
Set 1: 6 reps  @ 65%
Set 2: 4 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 1 rep   @ 85%
Set 5: 1 rep   @ 90%
Set 6: 1 rep   @ 95%
WOD:
3 Sets
AMRAP 2
2 Lateral bar burpees
4 Push press
Rest 1 minute
Bar load – 115/75 95/65 75/55

Tuesday, 7/27
For time
7 Rounds                                                                                                                                                                                                                                                                                                                                                   
10/7 Calories, Row
100m Run
10/5 Calories, Echo
100m Run
Rest 1 minute
30 minute time cap

Wednesday, 7/28
Back Squat
Every 2:00
Set 1: 4 reps  @ 70%
Set 2: 3 reps @ 75-80%
Set 3: 2 reps @ 80-85%
Set 4: 1 rep   @ 90%
Every 2 minutes x 2 sets
8 reps @ 75%
WOD:
AMRAP 10
20 Wall balls
40 Double unders Fx: 80 Singles

Thursday, 7/29
Snatch
Every 1:30 x 3 sets
High hang snatch x 2 reps @ 50%
Every 1:30 x 3 sets
Hang snatch x 2 rep @ 60%
Every 1:30 x 3 sets
Snatch lift-off (:02 pause) +
snatch x 1 rep @ 65%
Every 1:00 x 5 sets
Snatch x 1 rep
build in weight
WOD:
Against a 5 minute clock
20/15 HRPU
400m Run Fx:300m L:200m
30/20 HRPU
Max reps – Slam balls

Friday, 7/30
AMRAP 20
30 Pull ups Fx: JPU/Inv.row
40 Calories, Row
30 T2B Fx: V-ups L:SL V-ups
30 Single DB steps ups
DB Load – 50/35 35/20 20/10

Saturday, 7/31
Teams of 2
3,2,1 Go…. complete
400m run – (together)Fx:300m
30 Synchronized DB Deadlifts
20 Synchronized burpees
At 7:00 minute mark, complete
1000/900m Row Fx:900/800m
40 Alt FR lunge steps
At the 14:00 mark, complete
300 Double unders Fx:500 Singles
30 Devil presses
DB load – 50/35 35/20 20/10