CrossFit 646 Weekly WOD 7/8-7/14

Monday
Clean 70-80/3×2, 80-90/2×3, 90+/1×4

Devil’s Sprint
For time:
21-15-9:
Dumbbell devils presses 35/20s
– Perform 10 x 50-ft shuttle runs after each set.

Grip accessory
3 min farmer hold
then
3 rounds
30s pull up hold
100′ plate pinch carry

Tuesday
Back Squat 50/5, 60/4, 70/3 80/2, 90/1, 85/3×3

5 Rounds For Time
200m Run
12 Chest to Bar
10 Line Facing Burpees
15 Toes to Bar
Rest 1 minute

Wednesday
Close Grip Bench 65/2, 75/2, 80/1, 85/1, 90+/1×3

In 2:30
18/14 cal row
18/14 cal bike
Max DB SN 50/35
Rest 2:30 and do 6 sets

2 sets
Max Banded overhead tricep ext

Thursday
Operation Red Wings
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (20/24 in)
then…
47 goblet squats (53/70 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.

Friday
Push Jerk 70-75/3×5

AMRAP 12:
15 deadlifts 135/95lbs
10 push presses 135/95lbs
5 strict handstand push-ups

Saturday
10 sets for time
200m run
5 C2B
10 Wall Balls 10′
15 Box jump overs 24/20…step down w/ spin
10 Wall Balls 10′
5 C2B

Sunday
Weighted Pull Ups 2,2,2,2,2,2,2

3 rounds for time:
15 double-DB hang power cleans 50/35s
20 walking lunges 50/35s

5 minutes
12s max plate press
48s plate hold