Strength
Back Squat [Video]
Every minute for 8 minutes complete 3 Speed Back Squats.
Use 60-70% of your 1rep.

Conditioning
For Time:
50 Double Unders
12 Squat Cleans (#135/95)
12 Pull-ups (5 Ring Muscle-ups for Rx+)
50 Double Unders
9 Squat Cleans (#185/125)
9 Pull-ups (4 Ring Muscle-ups)
50 Double Unders
6 Squat Cleans (#205/155)
6 Pull-ups (3 Ring Muscle-ups)
50 Double Unders
3 Squat Cleans (#225/175)
3 Pull-ups (2 Ring Muscle-ups)

Strength
Snatch [Video]
Hang Snatch [Video]
Hang Power Snatch [Video]
Overhead Squat [Video]

Complete 8 sets of the following complex:
1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch + 1 Hang Squat Snatch

Conditioning
For Total Time:
800m Run

Rest 2 Minutes

12 Devil’s Press (#35/25)
15 Dumbbell Step-ups (24”/20”)
9 Devil’s Press
15 Dumbbell Step-ups
6 Devil’s Press
15 Dumbbell Step-ups

Rest 2 Minutes

400m Ski Erg

Thanks to all who made our Sox Game Outing another fun time!

Strength
Front Squat [Video]
Build to 90% of your 1rep Front Squat.
Then complete 3 sets 3 Front Squats at 75% of your 1rep. 

Conditioning
15-12-9-6 Reps For Time:
• Thrusters (#95/65)
• Lateral Barbell Burpees
• Pull-ups

9AM CROSSFIT WOD
Partner Workout
With a 17 Minute Time Cap:
100/70 Airdyne Calories
50 D-ball to Shoulder
20 Rope Climbs (Scaled: 50 Pull-ups)
50 D-ball to Shoulder
100/70 Airdyne Calories
AMRAP Double Unders

Rest 3 Minutes

Optional Team Sled Push, Ohio St.

10AM RUNNING WOD
Interval Workout
1 x 800 meters
3 x 400 meters
3 x 200 meters
1 x 800 meters

Rest as needed in between.

Optional Additional Work
5 Rounds Of:
• 100m Stride @85-90%
• Rest 1 Minute

8AM BOOTCAMP
Teams of 3
Sled Push Ohio Street

90 Sprawl to Curl to Press
While 1 person works, the other two hold an Air Squat.

90 Weight Step-ups
While 1 person works, the other two hold an AbPlank.

90 Calorie Row
While 1 person works, the other two do Sit-ups.

90 Calorie Ski
While 1 person works, the other two do Jumping Jacks.

9AM CROSSFIT
Partner Workout
10 Rounds of Light “DT” (#115/80)
• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Jerks

Then 200m Front Rack Walk

Then 300 Air Squats

Strength
Snatch [Video]
Take 15 minutes to find a heavy 1rep Snatch.

Conditioning
“Running Randy”
For Time:
25 Power Snatch (#75/55)
1 Mile Run
25 Power Snatch
1 Mile Run
25 Power Snatch

Strength
Complete 4 Supersets Of:
• Seated Barbell Z Press x 5 [Video]
• Chin Ups x 5-8 [Video]
• Crossover Symmetry ATYT x 10 [Video]
• Couch Stretch x 60 seconds per side [Video]

Conditioning
3 Rounds For Total Time:
• 25/20 Airdyne Calories
• 25/20 Push-ups
• 15 Deadlifts (#225/155)
• Rest 1 Minutes

Strength
Front Squat [Video]
Take 15-20 minutes to find a heavy 1rep Front Squat.
First: Take 5 minutes to establish an extremely heavy 10-15 second Standing Front Rack hold.

Conditioning
AMRAP in 18 Minutes:
• 500m Row
• 400m Run
• 30 Kettlebell Walking Lunges
• 20 Ski Erg Calories

Strength
Split Jerk [Video]
Take 15-20 minutes to find a heavy 1rep Split Jerk.

Conditioning
AMRAP in 15 Minutes:
• 50 Double Unders
• 21 Hand Release Push-ups
• 15 Pull-ups
• 9 Handstand Push-ups

Get tickets for the Amp Sox Game Outing, July 27!
Info here.

Strength
Clean [Video]
Take 15-20 minutes to find a heavy 1rep Squat Clean.

Conditioning
4 Rounds Of:
Take 3 minutes to run 400m then max reps of the listed movement with time left over.
Rest 1 minute between rounds.

• Round 1: Squat Cleans (#135/95 Rx; #185/125)
• Round 2: Wall Ball (#20/14)
• Round 3: Air Squats
• Round 4: Burpee Box Jump Overs (24”/20”)