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It’s CrossFit Games Week!!! We are having a social at the Box for members, their families and friends on Saturday 23rd July at 6pm with a BBQ and Drinks, whilst watching the 2016 Games and the fittest on earth battling it out!

Monday:
A.1 5 X 5 Strict Press @75%
Rest 90 seconds

A.2 5 X 8 Strict Pull-ups / Ring Pull-ups
Rest 2 minutes

6 Rounds
10 Power Clean @50/35
20/15 Press Up

Tuesday:
4 X 9 Back Squat @70%
Rest 2minutes

16 EMOM
1 – 10 Burpee Box Jumps 24/20″
2 – 15/12 Calorie Row
3 – 20 Wallballs 9/6
4 – 30 DUs

Wednesday:
8 X 3 Deadlift @75-80%
Rest 90seconds

100-80-60-40-20
DUs
Sit Ups
50-40-30-20-10

100 Russian KB Swings @32/24kg

Thursday:
Work on T2B and pull ups (strict and kipping) progressions

10 min EMOM:
E: 5 Toes to Bar / Toes to Rings
O: 3 Muscle Ups / 5 Strict Pull Ups / 10 Kipping Pull Ups

20 min AMRAP
200m run
20 KB swings 24/16kg
10 Burpees
10m Handstand Walk / 3 Wall Walks

Friday:
Establish a 1RM Power Clean

10 AMRAP
5 Power Clean
5 Front Squat
5 STOH
(All @50% 1RM Power Clean)

5 X 4 Front Squat @80%
Rest 2 minutes

Saturday:
Hang Snatch Technique

In Pairs
1000m Row / Run / Bike
50 Hang Power Snatch 20/15
800m
40 Hang Power Snatch 30/20
600m
30 Hang Power Snatch 40/25
400m
20 Hang Power Snatch 50/30
200m
10 Hang Power Snatch 60/35

Gymnastics:
Handstand Walking

Sunday:
Hero Workout ‘Walsh’
4 rounds:
22 Burpee pull-ups
22 Back squats @85/57.5kg
200 meter run with 20/15kg plate overhead

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.