6:30pm Free Class is tonight for anyone wanting to try CrossFit for the first time!
Arlington Pain and Rehab will be here to give free Chiro treatments to athletes from 5pm-6:30pm
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1 Mile Run
then:
21-15-9
Chest to Bar Pull Ups, FX: Pull ups
Deadlift 185/125, Fx: 135/95
Burpees Over the Bar
1 Mile Run
6 x :45
Front Rack KB Hold
3 sets each side
Strength for the week
Monday: Overhead Lunge
Tuesday: Long Metcon
Wednesday: Clean and Jerk
Thursday: Double MetCon
Friday: “Amanda”
Saturday: Strict Press/Push Press/Push Jerk
Sunday: Thruster
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OH Lunge:
5 x 10 Meters (ME)
Tabata:
Renegade Row 50/35 Fx: 40/30
Sit Ups
Row
Plate Ground to Overhead 45/25 Fx: 25/15
Skills Class with Coach Kathleen starts at 12:30pm. Today they will work on Skin the Cats and Double Unders
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Push Press:
5 x 5 (Across)
AMRAP 15:
15 Russian KBS 32/24, Fx:24/16
15 Burpee Box Jumps 24/20
15 Wall Balls 20/14
Free Class at noon!! Bring a friend and introduce them to CrossFit!
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Heavy Squat clean Interval
Every :90 for 15:00
Perfrom 1 Squat Clean
*increase 5# every successful lift
Working sets start 45# under 1 RM
For Time:
600m Run
21 Power Cleans, 155/105 , Fx:115/80
400 M Run
15 Power Cleans 155/105, Fx:115/80
200 M run
9 Power Cleans 155/105, Fx: 115/80
Back Squat EMOM 8:
3 Back Squats at 80-85% of 5RM (or 10# heavier than 6/5/17)
AMRAP 15:
200 M Run
8 Thrusters 115/80, Fx:95/65
12 Deadlifts 115/80, Fx:95/65
Power Snatch
5 x 3 Touch and Go (ME)
Partner Wod
For time (one partner working at a time)
125 Wall Ball Shots 20/14
100 Cal Row
75 Toes to Bar
50 Handstand Push Ups
25 Chest to Bar Pull-ups
Turkish get ups
3 x 10 (A: 5 each side)
“Annie”
50-40-30-20-10:
Double unders
Sit-ups
compare:8/19/2016
Finisher: Handstand practice and handstand walking practice
Congrats to all the athletes who competed at Flex on the Mall this past weekend!
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Free Class at 6:30pm tonight! Great for anyone who wants to try CrossFit for the first time!
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Strict Press:
Find Heavy Double
16:00
5 Rounds for time:
3 Muscle Ups, FX: 3 pull-ups and 3 ring dips
5 Power Cleans 135/95, Fx: 95/65
7 Front Squats 135/95, Fx: 95/65