Saturday 2017.07.01

Kendal Plank

0845 Weightlifting

1000 CrossFit

Working in teams of three, for time:

  • 75 Synchro Hand-Release Push-ups (2 people working; synchro is locked out in unison at top /w proper hollow body)
  • 9 Rope Climbs (OPWAAT)
  • 50 Team Sit-ups (all working)
  • 800m Run (together)
  • 50 Unison High-Five Burpees (all working)
  • 9 Rope Climbs (OPWAAT)
  • 75 Synchro Wallball (2 people working, synchro is hitting bottom of squat at same time)

Friday 2017.06.30

mary front squat

*Scheduling Notes*

The schedule for Monday, July 3rd and Tuesday, July 4th will be as follows:

Date Class Times
Monday, July 3rd
  • 0600
  • 0900
  • 1630
  • 1730
Tuesday, July 4th
  • 0900

Strength

Strict Press

Performance:

  • Establish a 1 rep max.

Fitness:

  • 5 x 1-3 @ 20X1

Conditioning

With a partner, alternating full rounds, complete as many rounds as possible in 14:00:

  • 2 Wall Walks
  • 7/10 Calorie Bike or Row
  • 5 Burpee Box Jump Overs (20/24)

Thursday 2017.06.29

Lisa rowing shield

*Scheduling Notes*

The schedule for Monday, July 3rd and Tuesday, July 4th will be as follows:

Date Class Times
Monday, July 3rd
  • 0600
  • 0900
  • 1630
  • 1730
Tuesday, July 4th
  • 0900

Strength

Deadlift

Performance:

  • 12 reps @ 30X1
  • 9 reps @ 30X1
  • 6 reps @ 30X1

These should be difficult working sets. Make sure you get a number of good warm up sets in before beginning your set of 12.

Fitness:

  • 3 x 7-9 @ 30X1

Conditioning

Complete as many rounds as possible in 15:00:

  • 300m Run
  • 12 Double Kettlebell Deadlifts (53/70)
  • 9 Toes to Bar

Wednesday 2017.06.28

Joy jump rope

*Scheduling Notes*

The schedule for Monday, July 3rd and Tuesday, July 4th will be as follows:

Date Class Times
Monday, July 3rd
  • 0600
  • 0900
  • 1630
  • 1730
Tuesday, July 4th
  • 0900

Strength

Back Squat

Performance:

  • Establish a 5 rep max.

Fitness:

  • 4 x 3-5 @ 30X1

Conditioning

21-15-9 reps for time of:

  • Dumbbell Hang Squat Cleans (50/35)
  • Hand Release Push Ups

Tuesday 2017.06.27

gordon alex kathrine bike

*Scheduling Notes*

The schedule for Monday, July 3rd and Tuesday, July 4th will be as follows:

Date Class Times
Monday, July 3rd
  • 0600
  • 0900
  • 1630
  • 1730
Tuesday, July 4th
  • 0900

Strength

In 15:00, build to a heavy of the following complex:

  • Snatch Deadlift + Snatch Pull from above the knee + Hang Squat Snatch

Conditioning

Every minute on the minute for 21:00:

  • Minute 1: Bike or Row x 12/8 calories
  • Minute 2: Box Jump Overs x 12
  • Minute 3: Dumbbell Clean and Jerks x 10 (35/25)