CrossFit 646 WOD 7/1-7/7

Monday
Clean 70-80/3×3, 80-90/2×3, 90+/1×3
**still not a max but heavier than last week If desired

3 RFT
15/12 cal row
15 DB thrusters 50/35s

Accumulate 3 min hang from pull up bar
then
200′ heavy farmer carry
200′ plate pinch carry
2 sets

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

For time:
30 sumo deadlift high pulls 75/55lbs
1:00 plank hold
30 Toes to Bar
1:00 plank hold
30 sumo deadlift high pulls 75/55lbs
1:00 plank hold
30 Burpees over Bar

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

15-12-9
Bar Muscle Ups
Strict Press 135/95lbs

3 sets
10 DB Bench
10 DB Rows

Thursday
AMRAP 6M
400m run
30 Double KB Deads 24/16kg
20 Med Ball Cleans 20/14
10 Wall Balls 20/14
Max cal bike in remaining time
Rest 3 min and do 3 sets

Friday
Push Jerk 60/2×3, 70/1×3, 80/1×2

3 sets
15/12 cal row
20 lateral burpees over rower
15/12 cal row
Alt full rounds with a partner
*make it hurt so good!

Saturday
Deadlift 5×5

“Morrison”
50-40-30-20-10 reps for time:
Wall-ball shots 20/14
Box jumps 24/20
KB swings 24/16kg
– Step down from the box.

Sunday
Weighted Pull Ups
3 then drop weight and do a max set
*perform 3 rounds at heavier weight tha last week

5 sets
60s SB bearhug hold / 60s rest
then
acccumulate 3 min plate pinch hold 15/10kg
then
400m farmer carry 24/16kgs
then
accumulate 100 3 count flutter kicks