July 2016

A) Snatch Complex Snatch Pull + Hang Snatch + Snatch Then B or C (with a 10 minute time cap) B) For time: 12 - 9 - 6 Snatches (incrementing) Ring Dips Toes-to-Bar or C) Masters / Teens Games 16.2 For time: 12 - 9 - 6 Snatches (Men - 61/70/84kg) (Women - 43/47.5/54kg) Muscle-Ups ...

6:00 and 8:00am CrossFit A or B A) Regional 11.4 For time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 OHS (45/30kg) - 25 min time cap if not Rx'd - option to partition as per below if you're scaling the workout B) 10 rounds for time: 10 Pull-Ups 10 KB Swings (24/16kg) 10 Double Unders 10 Goblet Squats...

A) Power Clean - work up to a heavy set of 7 touch'n'go reps B) For time: 400m Run 20 Power Cleans (50/35kg) (^70/50kg) 20 Box Jumpovers (24/20") 20 KB Swings (24/16kg) (^32/24kg) 400m Row 20 Ring Dips 400m Row 20 KB Swings (24/16kg) (^32/24kg) 20 Box Jumpovers (24/20") 20 Power Cleans (50/35kg) (^70/50kg) 400m Run - 16 minute time cap ...

6:00, 7:00 and 8:00am CrossFit A) MT Games 16.3 4 rounds for time: 600m Run 20 Burpee Box Jumps (24/20") - 20 minute time cap B) Optional. If you choose not to do this spend the time on Crossover Symmetry bands or rolling and triggerpointing. For time: 25 LH KB Snatches (24/16kg) 50 Weighted Lunges...

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