Thursday 160804

Deadlift 5-5-5-5-5 reps

Tuesday 160802

12-9-6 reps for time of:

165-lb. squat snatches

225-lb. bench presses

Monday 160801

10 200-meter sprints

Rest as needed between efforts.

Sunday 160731

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

Toes-to-bars

Wall-ball shots, 20-lb. ball

Rest 5 minutes, then,

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

Hip extensions holding a 25-lb. plate

Wall-ball shots, 20-lb. ball

Nancy

Nancy

5 rounds for time of:

400-meter run

95-lb. overhead squats, 15 reps

Elizabeth

Elizabeth

21-15-9 reps for time of:

135-lb. cleans

Ring dips

Fran

Fran

21-15-9 reps for time of:

95-lb. thrusters

pull-ups

Monday 160725

For time:

12 ring handstand push-ups

225-lb. back squats, 15 reps

20 burpees

9 ring handstand push-ups

205-lb. front squats, 18 reps

20 burpees

6 ring handstand push-ups

185-lb. overhead squats, 21 reps

20 burpees

Sunday 160724

Double DT

10 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

Men use 155 lb., women use 105 lb.

Or,

Heavy DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

Men use 205 lb., women use 145 lb.

Saturday 160723

Murph

For time:

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.