16th to 25th July, 2019

16/07 - Tuesday -

Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
4 squat snatches

Men: 185 lb.
Women: 125 lb.

Scaling
This couplet will challenge athletes with high-skill movements and significant loads. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the muscle-ups so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 assisted pull-ups
5 assisted dips
4 squat snatches

Men: 95 lb.
Women: 65 lb.

17/07 - Wednesday -

Run 800 meters

Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats

Run 800 meters

Beginner Option

Run 600 m
Complete as many rounds as possible in 15 minutes of:
15 knee push-ups
35 squats

Run 600 m

18/07 - Thursday -

3 rounds, each for time, of:
Run 800 meters
Rest 3 minutes

Scaling
Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. Intermediate athletes can perform this workout as prescribed.

ROMWOD

19/07 - Friday -

Deadlift 5-5-5-5-5 reps

20/07 - Saturday -

7 rounds for time of:
10 burpees
20 sit-ups

For the burpees, jump and touch a target that is at least 6 inches above your max reach.

21/07 - Sunday - Open Box - 09:50am to 11:50am

22/07 - Monday -

18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb.

Scaling
This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on until the end. Choose loads and toes-to-bars modifications that allow you to do large sets and minimize rest breaks.

23/07 - Tuesday -

Hang power clean 3-3-3-3-3-3-3 reps

24/07 - Wednesday -

Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 strict ring dips

Men: 165 lb.
Women: 110 lb.

Scaling
This couplet will challenge athletes with significant loading and gymnastics volume. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the ring dips so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.

25/07 - Thursday -

Skill Day - Snatch Balance

Snatch balance 1-1-1-1-1-1-1 reps

Beginner Option
Overhead squat 3-3-3 reps

ROMWOD

CFLP Athlete - Shirin Sehgal