July 27 – July 31

We had 4 visitors last week. None of them had tried CrossFit in the past. All 4 loved it! Book a free visit and see what you’ve been missing:

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Monday

Back Squat (3×3)
Beast 12 (Time)
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20”
20 Double-unders
25 Ring dips
20 Toes To Bar
30 Kettlebell swings 70/55
30 Sit-ups
20 Hang squat cleans, 75/45lbs
25 Deadlifts
30 Wall balls, 20/14
3 Rope climbs

Tuesday

Power Clean (3×3)
Metcon
3 Power Snatch EMOM of 4 MIN
Add Weight
3 Hang Squat Cleans EMOM for 4 MIN
Add Weight
3 Deadlifts EMOM for 4 min
Metcon (Time)
15 Ground To Overhead 95/65
Run to Mailbox
15 SDHP 95/65
Row 300m
Rest 1 min
REPEAT

Wednesday

Bench Press (3×3)
 Box Squats (3×3)
 Metcon
3 Rounds
30 Sec Max Reps
20 Sec Rest
Toes To Rings
DB Step Ups 30/20 (24/20″)
Slamballs
GHDs

Thursday

Trap Bar Deadlift (3×3)
 Push Press (3×3)
 Metcon (AMRAP – Rounds and Reps)
RX Version
5 MIN AMRAP
5 Bar Over Burpees
10 Barbell Lunges 95/65
10 Thrusters 95/65
10 HSPU 1 abmat
Rest 3 MIN
Repeat.
Metcon (AMRAP – Rounds and Reps)
RX+ Version
5 MIN AMRAP
5 Bar Over Burpees
6 Barbell Lunges 135/95
6 Thrusters 135/95
6 Deficit HSPU (on 45lb plates)
Rest 3 MIN
Repeat.

Friday

Front Squat (3×3)
 Hardest WOD Ever (Time)
5 Rounds
8 DB Press + Step Ups 30/20 (24″/20″)
8 Tire Flips 450/250lbs
8 Barbell Lunges 115/75lbs
8 Bench Press 165/105lbs
1 Sled Push 2×45/2x25lbs

Solo or Partner WOD. Your choice.

Saturday
CLOSED for the Atlanta Affiliate League X&Y team competition at Venture CrossFit.