July 17, 2017

STRENGTH:
DEADLIFT

5-5-5-5-5

METCON:
MAINSITE WOD 7.11.17

5 STRICT MUSCLE UPS

50 DOUBLE UNDERS

4 STRICT MUSCLE UPS

40 DOUBLE UNDERS

3 STRICT MUSCLE UPS

30 DOUBLE UNDERS

2 STRICT MUSCLE UPS

20 DOUBLE UNDERS

1 STRICT MUSCLE UP

10 DOUBLE UNDERS

July 14, 2017

METCON:
MAINSITE WORKOUT 7.8.17

"DALLAS 5"
 

5:00 AMRAP

BURPEES

5:00 AMRAP

7 DEADLIFTS (155#/105#)
7 BOX JUMPS (24"/20")

5:00 AMRAP

DUMBBELL TURKISH GET UPS (40#/20#)

5:00 AMRAP
7 SNATCHES (75#/55#)
7 PUSH UPS

5:00 AMRAP
CALORIE ROW

July 12, 2017

METCON:
PROGRAMMED BY CROSSFIT LINCHPIN

21 THRUSTERS (95#/65#)
400M RUN

3:00 REST

15 THRUSTERS (115#/80#)
400M RUN

3:00 REST

9 THRUSTERS (135#/95#)
400M RUN

3:00 REST

6 THRUSTERS (155#/105#)
400M RUN

3:00 REST

3 THRUSTERS (185#/135#)
400M RUN

July 12, 2017

OLY:
1 HANG SNATCH + 1 OVERHEAD SQUAT
X7
*ATTEMPT TO WORK UP TO 85%+ OF 1RM SNATCH

METCON:
500M ROW
20 DUMBBELL SNATCHES (50#/35#)
X3

July 11, 2017

OLY/STRENGTH:
15:00 TO FIND MAX COMPLEX LOAD FOR THE DAY

1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK

METCON:
INDEPENDENCE GAMES TEAM WORKOUT #3
"MONKEY BUSINESS"

9:00 AMRAP

200 DOUBLE UNDER (BUY IN)

10 WALL BALLS (30#/20#)

10 TOES-2-BAR

2 ROPE CLIMBS

20 WALL BALLS

20 TOES-2-BAR

4 ROPE CLIMBS

30 WALL BALLS

30 TOES-2-BAR

6 ROPE CLIMBS

...ETC...

*ONE PARTNER WORKING AT A TIME

July 9, 2017

METCON:
MAINSITE WORKOUT 7.4.17

"RICH"

13 SQUAT SNATCHES (155#/105#)

THEN...

10 PULL UPS

100M SPRINT

X10

THEN...

13 SQUAT CLEANS (155#/105#)

July 6, 2017

METCON:
MAINSITE WOD 6.30.17

"BARBARA"
20 PULL UPS

30 PUSH UPS

40 SIT UPS

50 AIR SQUATS

July 6, 2017

METCON:
MAINSITE WOD 6.29.17

"WHITE"
3 ROPE CLIMBS
10 TOES-2-BAR

21 OVERHEAD WALKING LUNGE STEPS (45#/25#)
400M RUN
X5

July 5, 2017

METCON:

MAINSITE WOD 6.28.17

12:00 AMRAP
9 DUMBBELL DEADLIFTS (50#/35#)
6 BURPEES
9 DUMBBELL POWER CLEANS (50#/35#)

July 3, 2017

METCON:
MAINSITE WOD 6.26.17

20:00 AMRAP
10 L-SIT PULL UPS

10 HANDSTAND PUSH UPS

20 HIP EXTENSIONS

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