Tuesday 7.7.20

Prep
2 Sets
Run x 30 sec
Snatch Grip Can Opener x 10 reps
Row x 30 sec
Squat Twist and reach x 10 reps
Bike x 30 sec
Pausing at Bottom (3 sec) OHS x 5 reps

Essentials:
A.
3 Sets
(Hang Power Snatch + Overhead Squat) x 6,5,4 unbroken complexes
Build in weight
On the 3 min marks

B.
4 Sets
Rower Pike x 10 reps
Elevator Bench Dips x 6-10 reps
On the 2 min mark

C.
10 rounds For time:
Dumbbell Bench Pull Over x 5 heavy reps
Incline Push Up x 7 reps
Wall Ball x 9 reps

Fitness:
A.
3 Sets
Touch and Go Squat Snatch + Overhead Squat x 6/6, 5/5, 4/4
Build in weight
On the 3 min marks

B.
4 Sets
Rower Pike x 10 reps
Elevator Dips x 3-6 reps
On the 2 min mark

C.
10 rounds For time:
Strict Pull Up x 5/3 reps
Push Up x 7 reps
Wall Ball x 9 reps 20-10ft / 14-9ft
RX+: only if they have 12 or more unbroken strict pull ups; wear a weight vest

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from No Excuses CrossFit