Strength
Fitness:
1) Press, 3×5 Linear Progression.
2) Push Press, 2×3 @ +10-20% of press weight.
Performance: Push Press, work to a 3RM, then two drop sets at 95% & 90%.
Conditioning
Every 5 minutes for 30 minutes (6 rounds):
Mobility/Cash Out
Front Rack Mobility Drill- 2 min total
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, 3RM paused three seconds during first rep only, then two drop sets at 90%
Conditioning
Fitness
4 Rounds:
Rest 1 Minute.
Performance:
4 Rounds:
Rest 1 minute
Fitness & Performance: 1 Burpee Penalty for every second UNDER 1st round time for rounds 2-4. 3 Burpee penalty for every second OVER first round time for rounds 2-4. Cumulative burpee penalties to be done after last round.
Holiday hours for 4th of July weekend:
Friday, July 3rd
NO 0600 or 1630 classes.
CrossFit at 0900 and 1130, and 1730.
Regular schedule Saturday & Sunday:
Saturday, July 4th
0845 Weightlifting Saturday
1000 Hero WOD
Sunday, July 5th|
1100 CrossFit/Open Gym Sunday
0845 Weightlifting
Snatch Balance + 2 OHS @ 31X1 (three seconds down, one second at absolute bottom, accelerate up as quickly as possible with control, one second at top), work to a max in complex then 3x 1 @ 85%.
Clean and Jerk, paused one second at knee and three seconds in split of jerk. 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with zero misses.
1000 CrossFit
Teams of 4, OPWAAT, 3 rounds for time (relay each movement):
Every six minutes 400m Team Run (Can’t continue working until all team members are back)
Strength
Push Press, establish a 3RM for the day, then drop sets at 95% and 90%.
Conditioning
Teams of two, 10 Rounds, alternating whole rounds:
Mobility/Cashout
Wall Chest Stretch – 2min per side