CrossFit Valor

THURSDAY 260723

WORK CAPACITY:

AMRAP in 20 Minutes:

Climb the Ladder

100 Meter Run

10 Kettlebell Swings (53/35)

10' HS Walk

200m/20/20, 300m/30/30...

WEDNESDAY 260722

STRENGTH:

Front Rack Reverse Lunges 10-10-10-10

WORK CAPACITY:

5 Rounds For Time:

5-10-15-20-25 Push Press (135/95)

200 Meter Run

TUESDAY 260721

WORK CAPACITY:

On a 25:00 Running Clock

For Time:

12-9-6

Squat Sn**ch (155/105)

30/24 Calorie Bike

In remaining time:

Establish a Heavy Single Squat Sn**ch

MONDAY 260720

WORK CAPACITY:

For Time:

3 Rounds

12 Hang Squat Cleans Thrusters (95/65)

12 Handstand Push Ups

2:00 Rest

3 Rounds

16 Alternating Pistols

8 Strict Handstand Push Ups

STRENGTH:

Thruster 5-5-5-5-5

SATURDAY 260718

WORK CAPACITY:

AMRAP in 24 Minutes:

10 Clean and Jerks (135/95)*

15 Lateral Bar Burpees

400 Meter Run

*C&J weight should increase each round:

155/105, 185/125, 205/145, 225/155, 255/175

FRIDAY 260717

WORK CAPACITY:

For Time:

60/45 Calorie Row

30 Toes to Bar

15 Wall Walks

STRENGTH:

Front Squat 3-3-3-3-3-3

THURSDAY 260716

WORK CAPACITY:

2:00 on / 1:00 off until completion

60-40-20

Wall Balls (20/14)

Box Jumps (24/20)

Bike Calories*

35 Min Cap (12 rounds)

*Woman's bike cal 40-30-20

WEDNESDAY 260715

WORK CAPACITY:

AMRAP in 8 Minutes:

24 Double Unders

8 Deadlifts (185/135)

STRENGTH:

Deadlift Ladder

EMOM for 12 Minutes

1 Rep

*Add weight each set

TUESDAY 260714

WORK CAPACITY:

AMRAP in 4 Minutes:

200 Meter Run

20 Chest to Bar Pull Ups

Max Power Sn**ch (135/95)

3:00 Rest

AMRAP in 6 Minutes:

400 Meter Run

25 Chest to Bar Pull Ups

Max Power Sn**ch (135/95)

3:00 Rest

AMRAP in 8 Minutes:

600 Meter Run

30 Chest to Bar Pull Ups

Max Power Sn**ch (135/95)

MONDAY 260713

WORK CAPACITY:

For Time:

21-15-9

Push Ups

Calorie Row

Sumo Deadlift High Pull (95/65)

STRENGTH:

Bench Press 10-10-5-5-5