7-26

-Buy in( 3 rounds)

10-tricep ext. (with a plate)

20-halos (10L+10R)

10-wall squats
-skill/strength

5 min. To work up to a heavy snatch

*then*

5 min. Emom 6-8 reps with 60% of your heaviest snatch
-W.O.D.(8 rounds) 4 left and 4 right

2-strict presses Left( 53/35)

4-snatches Left

6-front rack squats Left

2-strict presses Right

4-snatches Right

6-front rack squats right
-cash out

3-arm bars each side

Roll/stretch


7-25

-Buy in (2 rounds)

10-kang squats

10-burpees
-W.O.D.(20 min. AMRAP)

100-double unders

400m-run

20m-bear crawl

600m-run

Rest 2 min.

30- burpees for time
-cash out

100m-farmers carry

Roll/stretch


7-24

-buy in (3 rounds)

20-jumping jacks

10-push-ups

5-air squats
-skill/strength(10 min. E2mom)

5-back squats
-W.O.D.( 2017 Crosstown Throwdown “Numero Uno”

MEN/WOMEN OPEN RX’D MEN/WOMEN MASTERS 35-39:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are not permitted
9 Bar Muscle Ups
6 Deadlifts (275/185)
MEN/WOMEN MASTERS 40-49:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are not permitted
9 Bar Muscle Ups (Men)/9 Chest To Bar (Women)
6 Deadlifts (275/185)
MEN/WOMEN OPEN SCALED:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are allowed
9 Jumping Pull-Ups
6 Deadlifts (185/125)
MEN/WOMEN MASTERS 50-59:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are allowed
9 Pullups (Men)/9 jumping pull ups (Women)
6 Deadlifts (185/125)
MEN/WOMEN MASTERS 60+
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are allowed
9 Pull-Ups (Men)/9 Jumping Pull-Ups (Women)
6 Deadlifts (155/105)
MEN/WOMEN TEENS
10 Minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are not permitted
9 Chest To Bar Pull Ups
6 Deadlifts (185/125)
Click HERE to upload movement standards and to grab a printable score card
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-cash out 

1 min. -bar hang

Roll/stretch


7-21

-Buy in

5-1 bear complex
-W.O.D.(“Moose”)

For Time

1,000m Row

Then 10 Rounds of:

7 Bar Facing Burpees

3 Thrusters (95/65 lb)

Then:

1,200m Run (with med ball (20/14 lb))
-cash out 

Roll/stretch


7-20

-Buy in(3-rounds)

10-tricep ext

10-push-ups

10-pass through
-W.O.D.(tabata)

Bike

Row

Double unders

Sit-ups
-cash out

200m-farmers carry

Roll/stretch


7-19

-Buy in(2 rounds)

20-jumping jacks

5-pry squats
-Skill/strength(12 min. E2mom)

1-power clean+ 1-hang clean(full squat) + 2-front squats
-W.O.D.(10 min. AMRAP)

5-Front rack lunges (each side)135/95

5-ground to overhead 135/95

10-front rack lunges (each side)

10-ground to overhead 

15-front rack lunges(each side)

15-ground to overhead 

20-front rack lunges (each side)

20-ground to overhead
-cash out 

3-arm bars each side

Roll/stretch


7-18

-Buy in (3 rounds)

10-med ball cleans

10-up downs
-W.O.D. (30 min.)

200m-run

20-good mornings 45/35

600m-run

30-hollow rocks
-cash out 

200m-sled

Roll/stretch