July 25
a. Snatch 5 x 3 (work on speed)
b. Power Clean "touch n go" 4 x 3
c. Thruster 3 x 9 @155; rest 60 sec
July 26
a. Press 5-5-3-2-1
a. Chin up Max rep 5 sets (no kip); rest 60sec
b. Tabata Feet to Bar, Hollow Rock; no rest
c. shoulder work
July 27
a. Snatch grip deadlift 5-5-5-5-5-
b. RDL @ 185; 4x 8; 60 sec rest
c. Rope Climb 5 x 1; no hands
c. Max Rep Triangle Pushup; rest 60sec
d. Max DU in 1mins; rest 60 sec
July 28
off
July 29
a. Floor Bench 5x5 @ 205
a. Kip Pullup 5 x 10; rest 60 sec
b. row 100m, hspu 5 x15, pushup, 5x 15; rest 60 sec
July 30
CrossFit Total
Backsquat 355lb PR!
Press 175lb
Deadlift 405 PR