Friday 170811

40-30-20-10 reps for time of:

30-inch box jumps

GHD sit-ups

Wednesday 170809

5 rounds for time of:

400-m run

15 left-arm kettlebell snatches, 1 pood

15 right-arm kettlebell snatches, 1 pood

Tuesday 170808

Deadlift 7-7-7-7-7-7-7 reps

Monday 170807

Workout 17.5

10 rounds for time of:

9 thrusters

35 double-unders

Men use 95 lb.

Women use 65 lb.

Saturday 170805

CrossFit Games Triple-G Chipper

For time:

100 pull-ups

80 GHD sit-ups

60 single-leg squats, alternating

40-cal. row

20 push presses, 100 / 70-lb. dumbbell

Friday 170804

Amanda .45

13-11-9-7-5 reps for time of:

Muscle-ups

Squat snatches

Men use 135-lb. barbell

Women use 95-lb. barbell

Thursday 170803

CrossFit Games Run Swim Run

For time:

Run 1.5 miles

Swim 500 meters

Run 1.5 miles

Tuesday 170801

Snatch 1-1-1-1-1-1-1 reps

Monday 170731

4 rounds for time of:

500-meter row

15 handstand push-ups

1 rope climb “double-up”, 15-ft. rope

Do handstand push-ups on parallettes. A “double-up” is a two-round trip from seated with only “touch-and-go” between ascents.

Sunday 170730

Front squat 5-5-5-5-5 reps