Friday

Announcements

July 4th weekend schedule
– 336 CrossFit will be closed Saturday July 4th. We will be doing a Hero WOD at High Point CrossFit. You can come anytime between 8 – 11 am. See you then.

336 CrossFit – CrossFit

Split Jerk (8×2, increase wieght each set)


Metcon (Time)

50 calorie row

50 shoulder to overhead 115/65

50 knees to elbow

50 wall ball 20/14

Thursday

Announcements

July 4th weekend schedule
– 336 CrossFit will be closed Saturday July 4th. We will be doing a Hero WOD at High Point CrossFit. You can come anytime between 8 – 11 am. See you then.

336 CrossFit – CrossFit

Partner Banded Running (No Measure)

https://youtu.be/rQmYOLMfSTo?t=2m30s

400m Run (Time)

Max Effort 400m Run
4 sets of a 400 meter run with a 2 min rest between each set. Score is slowest 400 m.


Metcon (No Measure)

16 min EMOM

1st – 10 DB split squat right leg

2nd – 10 DB split squat left leg

3rd – 15 sec L sit from pull up bar or 30 sec hollow rock

4th – 10 per side Slam ball rotational throws

* Rear foot elevated on split squats.

Wednesday

Announcements

July 4th weekend schedule
– 336 CrossFit will be closed Saturday July 4th. We will be doing a Hero WOD at High Point CrossFit. You can come anytime between 8 – 11 am. See you then.
– Normal schedule otherwise

336 CrossFit – CrossFit

Power Snatch (7×5, touch n go, work up to heavy set)


Single Leg KB Deadlift (3×10 per leg, perfect form )

https://youtu.be/bKJtlk71fqc?t=4s

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Tuesday

Announcements

July 4th weekend schedule
– 336 CrossFit will be closed Saturday July 4th. We will be doing a Hero WOD at High Point CrossFit. You can come anytime between 8 – 11 am. See you then.
– Normal schedule otherwise

336 CrossFit – CrossFit

Weighted Pull-ups (7×3, 5 sec down, add weight, no bands )


Single Arm Dumbell Press (5 reps each arm b/t sets of pull ups, heavy)


Metcon (AMRAP – Reps)

2 min max rep of each with 1 min rest between each

HSPU

T2B

Burpee box jump overs 24/20

Russian KB swings 70/53

Front rack box steps ups 24/20

Monday

336 CrossFit – CrossFit

Back Squat (3,3,2,2,1,1 – Attempt a new PR)


Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 squat cleans 135/85

20 double under

Rest 3 min


Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 power cleans 135/85

5 hang cleans

5 shoulder to overhead

Rest 3 min


1-Mile Run (Time)

Max Effort 1-Mile Run

Saturday

336 CrossFit – CrossFit

WLC Baseline Workout (AMRAP – Reps)

11 min AMRAP

800 m Run

75 Air Squats

50 AB mat sit ups

25 Push Up

AMRAP Burpees
Repeat this identically to how you did it at beginning of the challenge.

* After the WLC baseline workout make up a Strength or Metcon you missed from this week.

Friday

336 CrossFit – CrossFit

Shoulder Press (Build to a 1 RM quickly)


Push Press (Build to a 1 RM quickly)


Metcon (Time)

4 rounds for time:

Run 400 m with wall ball 20/14

60 Ft backward bear crawl

15 Burpees to 6” target

1 rope climb 15′