Billerica Crossfit - week of 7/15


Published July 14, 2019


Billerica Crossfit - 190715 Monday
5:15pm 6:15pm 7:15pm

Strength
Clean and jerks
Using your 1RM
3x70%, 3x80%, 3+x90%
Then work up to 1RM for the day

WOD
5 rounds
4 min amrap
200m run
10 pushups
5 box jumps
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Billerica Crossfit - 190716 Tuesday
5:15pm 6:15pm 7:15pm

Strength
Deadlifts
Using your 1RM
3x70%, 3x80%, 3+x90%
2x8 65%

WOD
21-15-9
Pull-ups
KBs 70/53
Calorie row
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Billerica Crossfit - 190717 Wednesday
5:15pm 6:15pm 7:15pm

Strength
Floor press
Using 1RM
3x70%, 3x80%, 3+x90%
2x8 65%

WOD
For time
800m run
75 wall balls
50 abmat situps
25 burpees
800m run

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Billerica Crossfit - 190718 Thursday
5:15pm 6:15pm 7:15pm

Strength
Front Squats
Using 1RM
3x70%, 3x80%, 3+x90%
2x8 65%

WOD
40-30-20-10
Kb squat clean and thruster alternating 53/35
T2b


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