Strength for the Week
Monday: Strict Press
Tuesday: Front/Back Squat
Wednesday: Turkish Getup
Thursday: Deadlift and HSPU
Friday: Front/Back Squat
Saturday: Team Double “DT”
Sunday: Double MetCon
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Strict Press
5 x 5 (ME)
15:00
3 Rounds:
400m Run
10 Power Clean 155/105, Fx: 115/80
50 Double Unders Fx: 30 Double Unders
6 x 1:00-1:15
Single Arm Overhead KB Hold
3 sets each side
No Skills Class this month but they will return in September!
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Kipping Pull Up Technique
Rx: Max Pull ups in 4:00
RX+ Max C2B Pull ups in 4:00
3 Rounds of
AMRAP 3:
10 Power Snatches 115/80, Fx: 95/65
ME WBS 20/14
Rest 2:00
Rx+: 135/95
Free Class at noon with Coach Mike is a great way to introduce CrossFit to beginners!
Don’t forget today is Coach Rob’s last day! Come get your last WOD in with him this morning and come out to Pamplona tonight to celebrate him!
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Deadlift:
5 x 4 @ 80% of 2 RM
AMRAP 15:
200m Medball Run 20/14
20 Overhead walking Single Arm DB Lunges 50/35, Fx:35/20
10 Deficit Handstand Push Ups 4″/2″ Fx: Handstand Push Ups (women to an ABMAT)
Clean Complex:
20 minutes to Find Heavy Complex
2 Hang Power Cleans+ 1 Power Clean + 1 Jerk
12 EMOM
ODD: 3-5 Muslce ups, Fx: Chest to bar pull ups + Ring Dips
Even: 5 Overhead Squats (ME) from the floor
7/13 Front Squat Back Squat
6 x 3/6 @ 88%
Rest 2:00″
21-15-9
Push Jerk 135/95, Fx:95/65
Toes to Bar
Burpees
“CrossFit Triathalon”
3 Rounds for time:
1000m Row
100 Double Unders, Fx: 100 singles
800m Run
compare: 8/16/2016
Free Class with Coach Claire starts at 6:30pm!
Arlington Pain and Rehab will be here tonight from 5-6:30pm treating our athletes for free!
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Split Jerk
5 x 2 (ME)
*From the Rack
Tabata:
Kettlebell Swings 24/16, Fx: 16/12
Front Rack Lunges 24/16, Fx: 16/12
Sumo Deadlift High Pulls 24/16, Fx: 16/12
Abmat Situps
*Rotating movements every round
*32 total rounds/16:00
Strength for the week
Monday: Front/Back Squat
Tuesday: Split Jerk
Wednesday: CrossFit Triathalon
Thursday: Front/Back Squat
Friday: Clean Complex
Saturday: Deadlift
Sunday: Pull Ups
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7/13 Front Squat Back Squat
6 x 3/6 @ 85%
Rest 2:00
5 Rounds for time:
3 Power Cleans 185/125, Fx: 135/95
10 meter Handstand Walk, Fx:14 Shoulder Taps
15/12 Cal Row