080921-08132



Monday 080921

Movement of the Month “Re-Test” Deadlift -1RM WORKOUT:

For Time: 10-8-6-4-2 Wall Walks Thrusters @135/95lbs *20:00 Time Cap


Tuesday 081021


“2021 CrossFit Games Event 10”


For Time:

30 TTB

1.5 Mile Run

30 TTB

1.5 Mile Run

30 TTB

*30:00 Cap Today


Wednesday 081121


STRENGTH:

Power Clean

-Build To a Heavy 3 Reps T&G!


New Movement Of The Month:

“GRACE”

For Time:

30 Clean And Jerks @135/95lbs

*For the first time we will have 2 movements of the month the first one is the 1RM power clean that we tested last week. The other one is the benchmark “GRACE”.


SKILL:

3 Sets For Quality:

5 HSPUs

5 Strict Chin Ups

15 Hollow Rocks


Thursday 081221


STRENGTH:

Back Squat

3x5 @empty BB,30%,40%

-10 @50%

-5 @60%

-3 @70%

-2 @75%

-1 @80%


WORKOUT:

For Time:

21/18 Cal Bike

20 Burpee Box Jumps @24/20”

10 Back Squats @225/155lbs


Rest 3:00


10 Back Squats @225/155lbs

20 Burpee Box Jumps @24/20”

21/18 Cal Bike

*16:00 Time Cap


Friday 081321


STRENGTH:

5 Sets (working up in weight):

3 Hang Power Cleans

3 High Box Jumps

*Rest 2:00 bt sets


WORKOUT:

10:00 EMOM

3 STOH @185/125lbs

9 Chest To Bar Pull Ups

*Same Minute, take barbell from the floor

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