Tuesday 2013.07.09
Strength: Press
A: 3×8 @ 70%
B: 5×1 @ 90%
Conditioning:
22-16-10*:
- Push Press (95/65)
- Front Rack Lunges
* 30 Double Under buy-in each round
Monday 2013.07.08
Mobilize: Overhead squat movement preparation
Strength: Overhead Squats 3-3-3-3-3 @ 2320
Conditioning:
3 Rounds:
3 minutes, as many rounds as possible:
- 3 Power Cleans (135/95)
- 5 Pull Ups
- 7 Over-the-Bar Burpees
-1 min rest-
Saturday 2013.07.06
Strength:
15 Minutes to make-up strength work of choice or work on skills
Conditioning:
“Jackie”
- 1,000m Row
- 50 Thruster (45#)
- 30 Pull-ups
Compare to 2013.01.03
Friday 2013.07.05
Strength:
1a) 3x 160m Sled Drag* (160/115)
1b) 3×10 Weighted Pull Up**
1c) 3×8 Romanian Dead Lift AHAP /w solid form
1d) 3×25 GHD Sit Ups
*Walking, not running
** These do not have to be unbroken, but ideally you won’t come off the bar more than once each set.
We are proud to welcome Tyler Patterson to our coaching staff! Tyler is an active duty infantry officer in the United States Army and has many years of CrossFit experience under his belt having coached inside and outside of the military. We are privileged to have him here as he works towards his Masters in Kinesiology at UVA.
Thursday 2013.07.04
Happy 4th of July! We have one class today at 10 a.m. Come join us for a workout before you cook out and enjoy your holiday!
Conditioning:
“Filthy Fifty”
For time:
- 50 Box Jumps (24/20)
- 50 Jumping pull-ups
- 50 Kettlebell swings (35/26_
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push Press (45/33)
- 50 Back extensions
- 50 Wall Ball (20/14)
- 50 Burpees
- 50 Double unders
Compare to 20121117.
