Tuesday

Announcements

SUMMER SALE – 20% off any single purchase of $50 or more. Excludes membership, monthly tabs & shoes.

336 CrossFit – CrossFit

strict pull up (7×3, 5 sec down, add weight, no bands)

Double KB/DB Overhead Carry (50ft down 50ft back, heaviest possible)

Alternate between pull ups and overhead carries.


Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 Toes to Bar

14 KB swings 53/35

28 Double Under

Rest 3 min


Metcon (AMRAP – Reps)

7 min AMRAP

Run 800 m

With remaining time AMRAP Burpee Pull Ups

Monday


Announcements

SUMMER SALE – 20% off any single purchase of $50 or more. Excludes membership, monthly tabs & shoes.

336 CrossFit – CrossFit

Paused Front Squat (4×3, puase at bottom for 1 sec each rep, heavy)


Squat Clean Thruster (10 min to work to max)


Metcon (AMRAP – Reps)

10 min AMRAP ascending ladder

2 Thrusters 95/55

2 Over the Bar Bumpers

4

4….

Saturday


Announcements

SUMMER SALE – 20% off any single purchase of $50 or more. Excludes membership, monthly tabs & shoes.

336 CrossFit – CrossFit

Metcon (Time)

In Teams of 3 for time:

60 shoulder to overhead 115/75

As a team carry bar 400 m 115/75

60 hang power cleans 135/85

As a team carry bar 400 m 135/85

60 back squats 185/125

400 m run with no bar

*one bar per team

*reps must be split equally

*until back squats are complete, bar never touches ground. That means weight changes mid-air. Penalty if bar is dropped, 10 burpee each.

Friday


Announcements

SUMMER SALE – 20% off any single purchase of $50 or more. Excludes membership, monthly tabs & shoes.

336 CrossFit – CrossFit

2 Power Snatch + 2 Overhead Squats (1 set every min for 10 min, work up in weight)


Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Scale is:

9-7-5

Chest to Bar Pull Up

Ring Dip

Snatch 135#/95#

Thursday

Announcements

SUMMER SALE – 20% off any single purchase of $50 or more. Excludes membership, monthly tabs & shoes.

336 CrossFit – CrossFit

Metcon (AMRAP – Reps)

24 min AMRAP

2000 meter Row

200 Double Unders

800 meter Run w/ slamball

50 Slamballs

with remaining time AMRAP Burpees

*Score is Slam Balls + Burpees


Metcon (No Measure)

20 min ROMWOD – A passive mobility routine to improve range of motion, recover from workouts and reduce chance of injury.

* Your coach will guide you.

Wednesday

Announcements

SUMMER SALE – 20% off any single purchase of $50 or more. Excludes membership, monthly tabs & shoes.

336 CrossFit – CrossFit

1 1/4 Back Squats (5×3, work to heaviest possible, no bouncing)

https://youtu.be/YGoGy36t6YM?t=6s

Metcon (Time)

For time:

10,9,8,7,6,5,4,3,2,1

Deadlift 185,115

Box Jumps 24/20 (must step down)

Then Immediatley in to a 1 mile run

Tuesday

Announcements

SUMMER SALE – 20% off any single purchase of $50 or more. Excludes membership and monthly tabs.

336 CrossFit – CrossFit

strict pull up (5×8, no bands, make challening as possible)

Alternate sets between pull ups and push press. 1 min rest between each.


Push Press (5×10, bar from floor, heaviest as possible)


Metcon (AMRAP – Reps)

3 min AMRAP

5 pull ups

5 burpees

Rest 2 min

3 min AMRAP

5 toes to bar

5 push ups

Rest 2 min

3 min AMRAP

5 wall ball 20/14

5 wall ball sit up 20/14

Rest 2min

3 min AMRAP

Calorie Row

*wall ball sit up = feet 1 ft away from wall. Ball touches ground behind you then wall.