Monday

AMRAP 3 min easy pace
7/5 Calorie Row
14 Jumping lunge

---5 min rest----

AMRAP 7 min
14 /10 Cal Row
14 Double Under
14 Alternating DB Snatch @ 40/25

---5 min rest------

AMRAP 7 min
14 Double DB Clean
14 Double Under
14 Double DB Squat

• 30 Min of:
Run 400 m @ 60% MHR
Row 500 m @ 60% MHR
Run 400 m @ 70% MHR
Row 500 m @ 70% MHR
Run 400 m @ 80% MHR
Row 500 m @ 80% MHR

CrossFit 416 Daily – Tuesday, July 21

Posted under: Workout of the Day
Monday’s Whiteboard

Strength
Back Squat

Level 1: 3 x 5+ 5-10lbs from last week

Level 2:
3 reps @ 85%, 2 reps @ 87.5%, 1 rep @90%
3 reps @87.5 2reps @90%, 1 rep @ 92.5%

WOD
Complete 4 Rounds for time
50 x Double unders
25 x Unbroken Wall Balls(20/14)
*10 Burpee Penalty for breaking during Wallballs
*Scale double unders with 25 attempts
*Score = time+ Burpees

CoolDown
60 sec couch stretch
60 sec laying QL stretch

5 sarjoja

4 x

5 Strict HSPU https://vimeo.com/175132137

+

7 Dips on rings https://vimeo.com/175183194

For time:
10 Deadlift 120/85kg
12 Burpee Box Jump 50/60cm
8 Deadlift
12 Burpee Box Jump
6 Deadlift
12 Burpee Box Jump
4 Deadlift
12 Burpee Box Jump
2 Deadlift
12 Burpee Box Jump
4 Deadlift
12 Burpee Box Jump
6 Deadlift
12 Burpee Box Jump
8 Deadlift
12 Burpee Box Jump
10 Deadlift

Start up(14)
stretch 6 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
deadlift-4x1
bench/strict press-4x1
squat-4x1

Metcon(12)
3rds
20 pistols-mod as needed
20 med ball sit up 20/14
200m run/15 cal airdyne/15 cal row(choose)

Metcon-comp(12)
3rds
20 pistols
20 ghdsu
20 cal row

Finisher
60 temp tantrum
stretch and roll

Strength: 20 mins to build upto a 1rm Clean and jerk

Wod: 7 min Amrap
7 Thrusters@40/30

Wod: aim to keep a fast pace , aim to go unbroken on thrusters then walk to pull up bar aim to go unbroken on pull ups then walk back and keep that going.

1 : => 9/6 Cal Row

    =&gt; 7 <a href='/journal/movements/1689'>Burpees</a> over the Erg

2 : => 20 Air Squat

    =&gt; 20 <a href='/journal/movements/874'>DB Snatch</a> 22.5/15 kg Rx