Wednesday 7-19-23
CrossFit games 2009 event 5
3 rounds
30 wall ball shots 20/14
30 hang squat snatches 75/45
Tuesday 7-18-23
5 rounds
2:00 min to complete
:30 L-sit hold
10 burpees to target 12”
max distance db farmers carry 50/35
1:00 rest
*2 dbs
Monday 7-17-23
500/400m row
30 hang power cleans 135/95
500/400m row
Sunday 7-16-23
6 rounds
run 400m
rest 3:00 between rounds
Saturday 7-15-23
for load:
clean and jerks
2-2-2-2-2-2-2
Friday 7-14-23
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
Thursday 7-13-23
For time with a partner:
1,000-m row
400-m weighted front carry (70/100 lb)
100 GHD sit-ups
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
Wednesday 7-12-23
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (50/70 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-KB overhead walking lunge (35/53 lb)
Tuesday 7-11-23
10 min AMRAP
12 box jumps 30/24
3 rope climbs
Monday 7-10-23
3 rounds for time:
15 thrusters (65/95 lb)
400-m run