Free songs
Jul201431

Main – WOD

Snatch Complex 1 (20 Min to build to heavy snatch complex)

Power Snatch
Hang Snatchx2

Metcon (Time)

4 Rounds For Time (10 min cap)
-20 Pistols
-20 Push-Ups

*Rest 3 minutes when finished

Metcon (Time)

2 Rounds For Time:
800m Run
30 Box Jump Overs @24/20

Jul201430

Main – WOD

Front Squat (5×5 @65% )

Metcon (Time)

4 Rounds For Time:
5 Push Jerks @135/95
15 Deadlifts @135/95
30 Double-Unders

Metcon (No Measure)

SKILL WORK
4×5 Strict Pull-Ups or (Negatives)

Jul201429

Main – WOD

Clean Complex 1 (20 Minutes to Establish Heavy Complex )

-Clean
-Power Clean
-Jerk

Metcon (AMRAP – Reps)

5 Rounds
-1 Minute Wall Balls
-1 Minute Kb Swings #24/16
-1 Minute Box Jumps “24/20
-1 Minute Rest

Metcon (No Measure)

SKILL WORK
-100 Sit-Ups

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