Weekly Update: July 14th - July 20th

7/14
Tabata
8 rounds
20 seconds Shoulder Press @ 55%
10 seconds rest
20 seconds Pushups
10 seconds rest
20 seconds GHD Sit-up
10 seconds rest

7/15
CrossFit Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 / 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 / 65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 / 65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 / 65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 / 65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 / 65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 / 65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

7/16
20 minute AMRAP
3 Skin the Cat
300M Row
30 Ski Jumper

7/17
"Ralph"
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

21:20 M Kevin
24:06W Jen

7/18
Death by Benchpress
Do 1 rep Bench Press @ 55% on the first minute
do 2 reps Bench Press on the second minute
continue increasing by one rep per minute until you cannot get all of the given reps done in the given minute

7/19
Alpine
6 Rounds
45 seconds Weighted Box Step @ 40%
45 seconds Hip Extensions
3 minute rest

7/20
“DEATH RACE”

• 5 Rounds for Time
• 15/10 calorie Assault Bike
• 10 Burpees

Assault Bike monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.

Records Uncontested