Monday 6/25, Week 7
Warm Up- 
Bike 3 Minutes- steady
Then; 2 Sets
Spiderman Stretch
Squat x8-10
SL Front foot elevated split squat x6/leg

CF Fitness
A. Goblet Squat 4×10-12
B. 3 Sets;
3 Minute AMRAP:
10 DB Hang Cleans- moderate
8 DB Push Presses
Bike for Calories in remaining time
Rest 2 Minutes

Performance
A. Back Squat- Heavy 5, then; 90%x5x2
B. Every 4:30 x3 Sets;
2 Power Cleans @66% (of clean)
18/15 Calorie Bike (sprint AFAP)

Weightlifting
A. Push Press + Jerk- 95%(1+1)x4 –base the percentage off of the heavy set from two weeks ago.
B. Snatch Pull + Floating Snatch- Build to a heavy set, then; 90%(1+1)x4
C. Back Squat- Heavy 5, then; 90%x5x2

Tuesday 6/26
Warm Up- 2 Sets;
Row 200M- steady
30 second Shoulder Hang from Cage
Samson Stretch
Single Leg Glute Bridge x6/ leg
Kneeling BTN Snatch grip press OR BTN Snatch Grip “Sots Press” x6

CF Fitness 
A. Hang Power Snatch x2, Every 90 seconds for 10 sets (15 Minutes) *use a light to moderate load with a focus on technique
B. Snatch Grip RDL- 3×5 *try to increase loading from last week
C. For Time;
Row 400/300M
35 Wall Balls
30 Pullups or Jumping C2B
50 Air Squats
Row 400/300M

Performance
A. Pause Snatch + Snatch-  (1+1) x5. Over the course of these five working sets, use your fourth, OR fifth set to make a 3-5% improvement in load over your working sets from last week.
B. Snatch Deadlift- 3×2 –heavy
C. For Time;
Row 500/400M
50 Wall Balls 20/14lbs.
40 Pullups
50 Air Squats
Row 500/400M

Wednesday 6/27
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
SA Bottom’s up KB Press x6/ arm
Hollow Hold x10-15 seconds
YTW’s 6-8 each

CF Fitness
A. Bench Press- 4×6-8
B. Bent Over Row 4×8-10

Performance
A. Bench Press- Build to a heavy 6, then; 90%x6x3
B. Bent Over Row 3×8
C. CF Fitness & Performance
For Load AND Time;
150 KB Swings; use a load that you can swing for 10-15 reps per set.

Weightlifting 
A. Power Clean + Power Jerk 75% of jerk (1+2) x4
B. Clean Pull 105% of clean x2x4
C. Pause Front Squat  -Build to a heavy single for the day
*If you did not do Tuesday’s snatch work during the CrossFit classes, do them before you start with part ‘A’ today.

Thursday 6/28
Jump Rope 2 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
SL Glute Bridge x6/ leg
Bodyweight Goodmornings x10
Duck Walk

CF Fitness
A. Spend 15 minutes on focused mobility work, based on priority.
B. Every 7 Minutes x 35 Minutes;
Run 600M
18 Mixed DU’s or 70 Jump Rope
12 Hanging Knee Raises/ K2E
10 DB Snatches- moderate to heavy

Performance 
A. Spend 15 Minutes on focused mobility work, based on priority.
B. Every 7 Minutes x 35 Minutes;
Run 800M
36 DU’s
12 T2B
10 DB Snatches 65/45lbs.

Friday 6/29
Warm Up;
Bike 3 Minutes- steady pace
+
2 Rounds;
Hollow Rock/ Hold x 10-20 reps/seconds
YTW’s x6 each
Samson Stretch
SL Front foot elevated split squat x6/ leg

CF Fitness
A. Deadlift- 4×5
B. EMOM x10 Minutes:
Min 1: 100 ft. Sled Drag 70/45lbs.
Min 2: 30 Sec. Bike for Calories @85%

Performance
A. Pause Clean (knee) + Jerk- (1+1) x5 Over the course of these five working sets, use your fourth, OR fifth set to make a 3-5% improvement in load over your working sets from last week.
B. “Nathaniel”– EMOM x10 Minutes:
Min 1: 100 ft. Sled Drag 115/ 70lbs.
Min 2: 30 Sec. Bike for Calories @85%

Weightlifting 
A. Pause Clean (knee) + Jerk (1+1) x5 Over the course of these five working sets, use your fourth, OR fifth set to make a 3-5% improvement in load over your working sets from last week.
B. Deadlift- 4×5

Saturday 6/30
CF Fitness 
With a partner, only one person working at a time.
5 Minutes at EACH Station with 2 Minutes rest between each, for reps;
Station 1: DB Snatch- moderate to heavy
Station 2: HR Pushups or Incline Pushups
Station 3: DB Thrusters- moderate

Performance 
With a partner, only one person working at a time.
5 Minutes at EACH Station with 2 Minutes rest between each, for reps;
Station 1: Power Snatch 125/85lbs.
Station 2: HR Pushups
Station 3: Thrusters

***Accessory Work***
-Barbell Curls 3-5 Sets of 8-12 Reps
-Lying DB Skull Crushers 3-5 Sets of 8-12 Reps
-Barbell High Pulls 2-3 Sets of 10-12 Reps
-Strict T2B or Hanging Leg Raises 3-5 Sets of 10-12 Reps
-Back Raises 3-5 Sets of 10-12 Reps