MONDAY 7.17.17
STRENGTH: DEADLIFT 5-5-5-5-5 METCON: MAINSITE WOD 7.11.17 5 STRICT MUSCLE UPS 50 DOUBLE UNDERS 4 STRICT MUSCLE UPS 40 DOUBLE UNDERS 3...
FRIDAY 7.14.17
METCON: MAINSITE WORKOUT 7.8.17 "DALLAS 5" 5:00 AMRAP BURPEES 5:00 AMRAP 7 DEADLIFTS (155#/105#) 7 BOX JUMPS (24"/20") 5:00 AMRAP...
THURSDAY 7.13.17
METCON: PROGRAMMED BY CROSSFIT LINCHPIN 21 THRUSTERS (95#/65#) 400M RUN 3:00 REST 15 THRUSTERS (115#/80#) 400M RUN 3:00 REST 9...
WEDNESDAY 7.12.17
OLY: 1 HANG SNATCH + 1 OVERHEAD SQUAT X7 *ATTEMPT TO WORK UP TO 85%+ OF 1RM SNATCH METCON: 500M ROW 20 DUMBBELL SNATCHES (50#/35#) X3
TUESDAY 7.11.17
OLY/STRENGTH: 15:00 TO FIND MAX COMPLEX LOAD FOR THE DAY 1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK METCON: INDEPENDENCE GAMES TEAM...
MONDAY 7.10.17
METCON: MAINSITE WORKOUT 7.4.17 "RICH" 13 SQUAT SNATCHES (155#/105#) THEN... 10 PULL UPS 100M SPRINT X10 THEN... 13 SQUAT CLEANS...
FRIDAY 7.7.17
METCON: MAINSITE WOD 6.30.17 "BARBARA" 20 PULL UPS 30 PUSH UPS 40 SIT UPS 50 AIR SQUATS
THURSDAY 7.6.17
METCON: MAINSITE WOD 6.29.17 "WHITE" 3 ROPE CLIMBS 10 TOES-2-BAR 21 OVERHEAD WALKING LUNGE STEPS (45#/25#) 400M RUN X5
WEDNESDAY 7.5.17
METCON: MAINSITE WOD 6.28.17 12:00 AMRAP 9 DUMBBELL DEADLIFTS (50#/35#) 6 BURPEES 9 DUMBBELL POWER CLEANS (50#/35#)
MONDAY 7.3.17
METCON: MAINSITE WOD 6.26.17 20:00 AMRAP 10 L-SIT PULL UPS 10 HANDSTAND PUSH UPS 20 HIP EXTENSIONS
