Weekly Workouts August 13-19th

Weekly Workouts August 13-19th

Monday

CrossFit Games Qualifier 3 Teens and Masters 35-54

Complete as many rounds as possible in 20 mins of:

50 Wall Balls, 20/14 lbs, 10/9 ft

100 Double Unders

Handstand Walk, 50 ft

100 Double Unders

50 Row Calories

00 Double Unders

Handstand Walk, 50 ft

100 Double Unders

Tuesday

CrossFit Games Qualifier 4 Teens and Masters 35-54

Complete as many rounds as possible in 5 mins of:

9 Handstand Push-ups

6 Burpees

3 Snatches, 165/115 lbs

Wednesday

“Otis”

As many reps as possible in 15 mins of:

1 Back Squat, 1.5x bodyweight

1 Shoulder Press, 0.75x bodyweight

1 Deadlift, 1.5x bodyweight

2 Back Squats, 1.5x bodyweight

2 Shoulder Press, 0.75x bodyweight

2 Deadlifts, 1.5x bodyweight

3 Back Squats, 1.5x bodyweight

3 Shoulder Press, 0.75x bodyweight

3 Deadlifts, 1.5x bodyweight

Continue increasing reps by 1 each round until time is complete.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012.

Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Thursday

Each for time: Shuttle Sprint:

10x 5-10-15 yd

Each sprint is 5 yds out and back, then 10 yds out and back, then 15 yds out and back (60 yds total).

Rest as needed between efforts.

Yoga at 7:15pm

Friday

Overhead Squat 5x10 at 60% 1RM

Rest as needed between sets.

Skill focus is on drilling the Snatch from the floor.

Snatch the weight and then complete your Overhead Squats.

Saturday

Team Workouts

Fundamentals 11am-12:15pm

Sunday

Boot Camp 9am-2pm



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