Monday, July 8th, 2019

Next cycle starting on Monday, July 15th.

Deload/Transition Week:
Tuesday: Bench, Bis, Tris + Tabata
Wednesday: Front Squat + Back Squat
Friday: “Save by the Barbell WOD” + Coaches Choice Skill Work

Every Minute On The Minute x 5 Minutes
1 Turkish Get-up per side
– Using a DB, KB, BB or anything else that will challenge your competency with the movement!

Every 90 Seconds x 10 rounds
Snatch + Overhead Squat (1+2)
– 15 Minutes to build and practice
– Optimize the movement to Power Snatch, Hang Power Snatch or Cleans if you have trouble with the overhead position.

CrossFit Open Workout “14.1”
10 Minute Amrap
30 X Double Unders
15 X Power Snatches


**Refer a friend and receive $50 off your next month @ Defined! Next Foundations: Starting on July 7th & July 21st.