August 3 - August 7

Remember our farewell workout this coming Saturday, August 8 for Andy and the whole Atkins’ family. We will meet at CrossFit Lewisville at 8:00 am for a workout and will have a gathering after the workout! Even if you don’t know Andy, you’re welcome to attend! This is free and open to members and non-members.

Monday, August 3

Happy birthday Natalie!

A. Max Set of Pull-ups x 3

B. Every minute on the minute for 5:00
4 Clean and Jerks (135/95)
*Use your Grace weight

C. AMRAP 9:00
12 Box Jumps
12 HR Push-ups
12 KB Swings (70/53)

D. All week finish with 4 x 15-20 GHD Sit-ups

 

Tuesday, August 4

Happy birthday Bryan and Caitlin!

A. Skill: 3 Position Snatch x 10

B. Back Squat
2 x 5 at 80%

C. Front Squat
2 x 3 at 70% with :3 pause

D. 4 Rounds:
15 Pull-ups
20 Wall-balls
* 8:00 Cap

 

Wednesday, August 5

A. ‘Grace’
30 Clean and Jerks (135/95)
* 5:00 Cap

B. Strict Pull-ups
3 x 85% of Monday

C. 200m Sprint x 3

 

Thursday, August 6

A. Make up Grace

B. Strict Pull-ups 3 x 85%

C. Buy in 500m Row
21-15-9
Push Press (115/75)
Front Squats
Buy out 150 Double Unders (500m Row)

 

Friday, August 7

Happy wedding day to Jeff and Courtney!

A. Skill: 3 Position Snatch  x 5

B. AMRAP 17:00
3, 6, 9, 12…..
Handstand Push-ups
Pull-ups
Body Weight Deadlifts