CrossFit 646 Weekly WOD 7/15-7/21

Monday
Clean 50-60/5×2, 60-70/4×3, 65-75/3×2

6RFT
10 Burpee Deadlifts 50/35s
10 Box Jumps 30/24″

Tuesday
Back Squat 50/5, 70/3, 80/1, 85/1, 90/1, 95/1 95+/1

Every 4:00 minutes for 5 rounds:
400-m run
2 legless rope climbs
– Rest remaining time.

Wednesday
Bench Press
65/3, 75/2, 80/1, 85/1, 90+/1×4

3 rounds for time with a partner:
30 shoulder-to-overheads 135/95lbs
60 walking lunges
90 double-unders
– Partners trade off as needed with one partner working at a time.

3 sets
10/10 Seesaw bench

Thursday
3 rounds for time
30 hang power cleans 115/75lbs
30 bar facing burpees

For Time
400m Plate Pinch Carry 15/10kg
then
3 sets
30s hang from pull up bar pro
100′ farmer carry 70/50s

Friday
Push Jerk 65/2×3, 75/1×3, 85/1×2

5 sets
20 wall balls 30/20
20s max bike sprint
rest 2 min

Saturday
Deadlift 50/5, 60/4, 70/3, 80/2, 85+/1

AMRAP in 20M
200 m run
5 RMU
200m run
10 C2B
200m Run
15 SHSPU
200m Run
20 Toes to Bar

Sunday
Weighted Pull Up 1.1.1.1.1.1

OT2M for 16M
45s Heavy SB bearhug hold
8 Renegade Rows 50/35s

3 sets
Biceps Curls 10
Skull Crushers 10