Ballston CrossFit » Monday, July 2, 2018

Monday, July 2, 2018

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!

Overview of Week:
Monday: Back Squat
Tuesday: Hero WOD “JT”
Wednesday: 4th of July WOD
Thursday: Split Jerk
Friday: Heavy Cleans
Saturday:Pressing strength
Sunday: Intervals

Strength:

Back Squat
4 Sets of 8 (@ 65-75%)
Rest as needed

Conditioning:

Five sets of (total of 20 minutes), rotate after 5th set on the same movement:
45 seconds of Rowing (for calories) RX+ = Bike
Rest 15 seconds
45 seconds of Sit-ups Rx+ = TTB/GHD
Rest 15 seconds
45 seconds of KBS 24/16 kg Rx+ = 32/24
Rest 15 seconds
45 seconds of Jumping Lunges
Rest 15 seconds

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