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Extra Credit 7.01.19

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Monday 7.01.19

WOD: “Muy Caliente”

Extra Credit: Bench Press

Complete 5 sets of 3 reps at 85-90% of your 1 Rep Max Bench Press*
*After each set perform 15 Banded Tricep Push-Downs



Tuesday 7.02.19
WOD: “The Last Jedi”

Extra Credit: Snatch

Spend 15 minutes working to a Triple Snatch
* These should be performed as 3 singles, and can be either Power or Squat. This would be a good day to work on whichever movement is weaker for you.



Wednesday 7.03.19
Rest Day / Active Recovery



Thursday 7.04.194th of July Schedule – CrossFit 7, 8, 9, and 10 a.m. BeachFit: 7:15, 8:15, 9:15, and 10:15

Rest Day / Active Recovery



Friday 7.05.19

WOD: “Hanging up the Cleats”

Extra Credit: Bike Intervals

10 Rounds:
:30 on / :30 off for Max Calories on the Bike Erg or Rogue Air Bike
*This should be a hard effort on the Bike



Saturday 7.06.19

WOD: “Back for Seconds”

Extra Credit: Midline Work

4 Rounds (Not for Time):
12 Double KB Front Rack Lunges
8 Tempo Double KB Bent Over Rows (20×1)
20 GHD to Parallel

*Find a weight that you can perform for both movements