8.12.20

Metcon
4 RFT
15 Power Snatches @ 95/65
15 Bar-facing Burpees
400m Run

8.11.20

Skill Development
10 min EMOM
O: 15 Hip Extensions
E: 15 Wallballs @ 20/14 (RX+ 30/20)

Metcon
3 RFT
500m Row
21 Push-ups
12 T2R (RX+ Strict T2R)
**CrossFit.com programming 8/1/2020**

8.10.20

Strength
Back Squat
Every 3 minutes
10, 10, 5, 3, 3, 1, 1, 1

8.8.20

Metcon
6 min AMRAP
10 Devil’s Presses @ 35/25
15/10 Calorie AAB
Rest 3 minutes
Repeat x2
Start next AMRAP where athlete finished last AMRAP

8.7.20

Skill Development
10 min EMOM
O: 7 Chin-ups (RX+ 10)
E: 12 GHD Sit-ups

Metcon
5 RFT
200m Run
15 HSPU
2 Power Cleans @ 75-80% 1RM