CrossFit Workout of the Day

July 4th Class times: 9:00am & 10:00am

CrossFit Workout of the Day

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

“Paw Patrol”
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

Gymnastics Conditioning
On the 2:00 x 6 Sets:
50′ Handstand Walk

*Sub 1 Minute of Practice if You Don’t Have Handstand Walks*

CrossFit Workout of the Day

“Carousel”
5 Rounds:
9 Push Presses (115/85)
15 Kettlebell Swings (53/35)
400m Run
Rest 1 Minute Between Rounds

COOL DOWN
1-2 Minutes Each Side, Hamstring,Lower Back, and Lats

CrossFit Workout of the Day

Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

CrossFit Workout of the Day

“Part-Time”
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
400m Run

3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold

CrossFit Workout of the Day

Power Clean & Jerk
Build to a Heavy Single

“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

CrossFit Workout of the Day

Teams of 3: For Time (30 Minute Cap):
400m Run (Each)
75 Power Snatches (75/55)
75 Thrusters (75/55)

400m Run (Each)
60 Power Snatches (95/65)
60 Thrusters (95/65)

400m Run (Each)
45 Power Snatches (115/85)
45 Thrusters (115/85)

400m Run (Each)
30 Power Snatches (135/95)
30 Thrusters (135/95)

400m Run (Each)
15 Power Snatches (155/105)
15 Thrusters (155/105)

Gymnastic Skill
15 Minute Recovery Row
*On the 0-4-8-12:
*50′ Handstand Walk