Workout of the Day

Foundations & Performance
A.Build to a Heavy Snatch in 15:00

B.E202
Snatch x3x8 @ 70%

C1 OVHD Squat x2x5 @ 80-85%

C2. TTB x5x5

“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” -Leah LaBelle

Foundations & Performance
20:00 AMRAP
5 Push Press 135/95
10 Box Jumps Step Down
15 Double Under
300 M Run

“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.”-Arnold Schwarzenegger

Foundations & Performance:

A. Deadlift x2x5 @ 80-85%

B. 1 Mile TT

“When you form a team, why do you try to form a team? Because teamwork builds trust and trust builds speed.”-Russel Honore

All Levels
20:00 AMRAP
5 Power Cleans @ 135/95
10 TTB
15 Wall Balls @ 20/14
*Record total reps

We only have a few spots left for The Prep! Know someone that is interested in joining CrossFit Austin? Now is the time!

>>Details Here<<

All Levels
10:00 EMOM
2 DB Hip Power Snatches

10:00 EMOM
2 DB Front Squats

10:00 EMOM
2 Burpees

or
Make up Day

Don’t forget about our July Skills Class tomorrow (7.26) with these two fellas!

MUSCLE UPS with MARK and TIM

>>CHECK IT OUT<<

Performance & Foundations – Post Test Week
3:00 Max Pull-ups
3:00 rest
3:00 Max Cal Row
3:00 Rest
3:00 Power Snatchs 75/45
3:00 Rest
3:00 Max 20 M Shuttle Run (10 M down, 10 M Back)

“Endurance is not just the ability to bear a hard thing, but to turn it into glory.”-William Barclay

Performance & Foundations – Post Test Week
A. 1 RM Hang Squat Clean in 15:00

B. 1 RM Bench Press in 20:00

C. Bench Press:  Max Unbroken Reps @ 85% of 1RM

“Fortitude is the marshal of thought, the armor of the will, and the fort of reason.”-Francis Bacon

Performance & Foundations
20:00 For Quality
300 M Run
10 Unweighted Lateral Step-ups (Total)
10 MB Half Moons (total)
10 MB Swings
10 MB Tic Tacs (Total)
10 Speed Skaters (Total)
50 M Farmer Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds

or

Make up Day

“Quality is not an act, it is a habit.” -Aristotle

Performance – Post-Test Week
15-12-9-6-3
Thruster @ 95/65
Burpees over bar
8:00 Time Cap

Foundations
12-9-6-3
DB Thruster
NPU Burpees over bar

“All great achievements require time.” -Maya Angelou