July 10 - 14, 2017 | "Weekly Programming"


Why I love AFC Crossfit:
"It's a family affair. George and I have watched our babies grow up here. They have become part of our "box". They inspire me to not only a be better athlete but, most importantly, a mom. You can't get that just anywhere. Thanks Waylon!" ~ April Smith

Monday, July 10, 2017

Skill:
Overhead Squat 3x3 at 75% of Snatch
WOD:
5 Minute AMRAP
~10 Burpee Pullups
~10 Pushups
*1 Minute Rest*
5 Minute AMRAP
~10 Box Jumps 24/20"
~10 Knees to Elbow
*1 Minute Rest*
5 Minute AMRAP
~5 Hang Power Snatch 95/65
~200 meter run

Tuesday, July 11, 2017
Skill:
Deadlift - work up to a heavy single
WOD:
Three Rounds
~7 Shoulder to Overhead 155/105
~17 Kettlebell Swings 55/35
~70 Double Unders

Wednesday, July 12, 2017
Skill:
1 Rep Max Push Press
WOD:
"Light Fran"
21-15-9
~Thrusters 75/55
~Pullups

Thursday, July 13, 2017
Skill:
Bench Press Max reps at 135/85
WOD:
"Death By Lunges"
EMOM 20
~Overhead Alternating Lunges 95/65

Friday, July 14, 2017
Partner WOD:
~50 Double Unders (per partner)
~200 Double KB Deadlifts 53/35
~40 Double Unders (per partner)
~200 Pushups
~30 Double Unders (per partner)
~200 Situps
~20 Double Unders (per partner)
~200 Squats
~10 Double Unders (per partner)

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