Monday 2017.06.26

Jun 25, 2017

*Scheduling Notes*

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

Strength

4 Sets:

• 5-7 Wall Facing Handstand Push Ups @ 30X1
• 2-4 Muscle Up Turnover Drill

4 Sets:

• 5-7 False Grip Ring Pull Ups @ 2111
• 4-6 Ring Dips @ 2212

Conditioning

4 Sets:

In 2:00 complete:

• 100ft. Sled Drag
• Max Burpees in remaining time

Rest 2:00

Saturday 2017.06.24

Jun 23, 2017

0845 Weightlifting

1000 CrossFit

Teams of four:

• Relay style, two rounds: 1 Rope Climb + 200m Sprint + 1 Rope Climb

Immediately into:

• 200 Thrusters (115/75) OPWAAT, EMOM each team is responsible for 15 Burpees (can be done simultaneously, this applies only to the thruster portion of the workout)

Soft 30 minute cap

Friday 2017.06.23

Jun 22, 2017

Strength

Deadlift

Performance:

• 15 reps @ 30X1
• 12 reps @ 30X1
• 9 reps @ 30X1

Fitness:

• 3 x 10-12 @ 30X1

Conditioning

For time:

• 21 Box Jumps (20/24)
• 21 Alternating Dumbbell Snatch (45/70)
• 400m Run
• 15 Box Jumps
• 15 Alternating Dumbbell Snatch
• 400m Run
• 9 Box Jumps
• 9 Alternating Dumbbell Snatch
• 400m Run

Thursday 2017.06.22

Jun 21, 2017

Strength

Strict Press

• 8 x 1-3 @ 20X1

Rest 60 seconds between sets.

Conditioning

For Time:

• 200/150 Calorie Bike or Row

Every 3:00, including at 0:00, complete 10 power cleans (95/65).

25:00 Time Cap

Wednesday 2017.06.21

Jun 20, 2017

Strength

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

• Clean Deadlift + Clean Pull from above the knee + Hang Power Clean + Front Squat

Conditioning

Every 4:00, for 4 sets, complete:

• 15/12 Calorie Bike or Row
• 25 Double Unders
• 10 Front Squats (135/95)