CrossFit Valor

SATURDAY 260711

WORK CAPACITY:

AMRAP in 20 Minutes:

1 Hang Power Clean (165/115)

1 Front Squat

1 Shoulder to Overhead

Rest 1:00

2/2/2, 3/3/3, 4/4/4, 5/5/5

STRENGTH:

Deadlift 5-5-5-5-5

FRIDAY 260710

WORK CAPACITY:

5 Rounds For Total Distance:

2:30 on / 2:30 off

20 Dumbbell Box Step Overs (50/35) (24/20)

Max Distance Handstand Walk in remaining time

THURSDAY 260709

WORK CAPACITY:

AMRAP in 20 Minutes:

100 Meter Run

10 Air Squats

5 Burpees to 6" Target

200m/20/10, 300m/30/15

WEDNESDAY 260708

WORK CAPACITY:

For Time:

200 Double Unders

30 Overhead Squats (135/95)

60 Pull Ups

STRENGTH:

Hang Squat Sn**ch 2-2-2-2-2-2

TUESDAY 260707

WORK CAPACITY:

AMRAP in 10 Minutes:

20 Clean & Jerk (185/135)

800 Meter Run

Max Clean & Jerk in remaining time

STRENGTH:

Bar Rack Reverse Lunges

Every 2:30 for 10:00

12 Reps (6/leg)

MONDAY 260706

WORK CAPACITY:

For Time:

Row 2000 Meter

Rest until the 15:00 mark

then

40 Front Squats (225/155)

SATURDAY 260704

WORK CAPACITY:

"Hotshots 19"

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 Meter Run

FRIDAY 260703

WORK CAPACITY:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps

Deadlift (225/155)

Bar-facing Burpees

STRENGTH:

Deadlift 1-1-1-1-1-1-1-1-1-1

THURSDAY 260702

WORK CAPACITY:

For Time:

100 Wall Balls (20/14)

100 Hang Dumbbell Sn**ch (50/35)

100 Single Dumbbell Box Step Ups (24/20") (50/35)

*Every 2:00 until completion (inc 0:00)

10/7 Calorie Bike

WEDNESDAY 260701

WORK CAPACITY:

For Time:

30 Strict Press (95/65)

400 Meter Run

20 Push Press (135/85)

400 Meter Run

10 Push Jerk (165/115)

400 Meter Run

STRENGTH:

Bench Press 1-1-1-1-1