Thursday 01 July
15 Min to build to heavy complex:
3 Power Cleans (Drop each rep, no touch and go)
1 Push Jerk
Accessory
EMOM 10
1- 30 Weighted Russian Twists
2- Max Rep Hanging Knee Raises
15 Min to build to heavy complex:
3 Power Cleans (Drop each rep, no touch and go)
1 Push Jerk
Accessory
EMOM 10
1- 30 Weighted Russian Twists
2- Max Rep Hanging Knee Raises
3 Rounds for Time
1000m Row
20 Pullups
100 Double Unders
Rest 2:30 after each round
AMRAP 21
800m Run
9 Double DB Deadlifts 50s/35s
7 Double DB Power Cleans
5 Double DB Clean and Jerks
Back Squat Waves
From 0:00-5:00
7 Reps at 71%
5 Reps at 76%
3 Reps at 81%
From 5:00-10:00
7 Reps at 76%
5 Reps at 81%
3 Reps at 86%
From 10:00-15:00
7 Reps at 81%
5 Reps at 86%
3 Reps at 91%
Percentages are based off of 5rm from 07 June
For Time
10-1
Power Snatches 95/65
Overhead Squats 95/65
*10 Abmat Situps in between each round
3 Rounds For Time
1000m Row
30 Unbroken Wallballs 20/14
Rest 2:30 between rounds
Assess 10s penalty for each break in set
5 Rounds for Time
30 Back Lunges 75/55
200m Run
AMRAP 28
12/9 Cal Bike
10 Burpee Box Jumps
2 Rope Climbs
60 Double Unders
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
Back Squat Waves
From 0:00-5:00
7 Reps at 68%
5 Reps at 73%
3 Reps at 78%
From 5:00-10:00
7 Reps at 73%
5 Reps at 78%
3 Reps at 83%
From 10:00-15:00
7 Reps at 78%
5 Reps at 83%
3 Reps at 88%
Percentages are based off of 5rm from Monday 07 June
