Thursday 073015

Thursday 073015



Bench Press Complex

6x3+3+3(wide grip, normal grip, close grip)

start with empty bar

TGU 5/Arm (Heavy)


Medball Workout

400m Run with medball (both run)

60 medball situps (30 each)

50 Wallball Squat Toss

40 Back to Back Side Pass

30 OH Walking Lunges


400m medball run




Every minute, on the minute, until you miss the same weight twice…
Snatch x 1 rep

Men’s Loading (in lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305
Women’s Loading (in lbs): 95, 105, 115, 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200

Complete rounds and 9, 7 and 5 reps for time of:
Squat Snatches (135/95 lbs)

Rest until the running clock reaches 20:00, and then…

“The Sandwich”
For time:
80-Calorie Row
40 Shoulder-to-Overheads (155/105 lbs)
80 Deadlifts (155/105 lbs)

Compare your times on both Amanda and The Sandwich to those put up by the 2015 CrossFit Games teen and masters competitors. I was damn inspired by some of those young kids, as well as the masters who still look and perform like young kids in their prime.




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