July 2017

Monday!

A.
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 21X1
Rest 3 minutes

B.
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups

Boom Lite:

A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Hollow Rocks x 30 seconds (or Hollow Hold)
Rest 45 seconds

B.
Three sets of:
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Kettlbell Swings
Rest 30 seconds
30 seconds of Goblet Squats
Rest 30 seconds

Saturday!

In teams of two, alternating each movement, complete ten rounds of:
10 Barbell / Dumbbell Hang “Clusters”
10 Burpees
Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

Friday!

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-
10 Box Jumps
5 Pull-Ups

Station 2-
10 Burpees
5 Dumbbell Ground to Overhead

Station 3-
300 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

Thursday!

A.
Four sets of:
Strict Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups

Boom Lite:

Same as above – scale as needed

Wednesday!

A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

B.
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar

Boom Lite:

A.
Five sets of:
Goblet Squats x 8-10 reps @ 3111
(these should be performed with the heaviest weight you can handle – or performed as double kettlebell front squats if you don’t have heavy enough kettlebells)
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds

B.
Four rounds for time of:
20 Walking Lunges
20 V-Ups

Tuesday!

A.
Every 3 minutes, for 18 minutes (6 sets):
Hang Snatch + Snatch

Build from 65-70% to today’s heavy complex.

B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

Boom Lite:

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps

B.
Three rounds for time of:
Run 400m
10 Burpees

In Teams of 2 or 3:
Complete 5 Rounds each of:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)

Teams of 2: Alternate Full Rounds
Teams of 3: Follow the leader on the rower

Boom Lite:
Same as above – modify as needed

Saturday!

Five rounds for time of:
400 Meter Run
7 Push Presses (135/95 lbs)
14 Back Squats (135/95 lbs)

OR

Five rounds for time of:
400 Meter Run
7 Dumbbell Push Presses
14 Alternating Reverse Lunges with DB Farmer’s Carry

Friday!

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds
Station 2 – Supine Ring Rows x 10-12 @ 1111
Station 3 – Hollow Rocks or Hold x 45-60 seconds

B.
Five rounds for max reps of:
60 seconds of Burpees
60 seconds of Stationary Dips @ 1111
60 seconds Alternating Reverse Lunges with KB/DB Farmer’s Carry
Rest 60 seconds

Boom Lite

Same as above. Modify as needed.

“CrossFit Open Workout 17.5”
Ten rounds for time:
9 Thrusters (95/65 lbs)
35 Double Unders

Boom Lite:

Same as above – modify as needed