Saturday 2017.07.01

Jun 30, 2017

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

Jun 29, 2017

*Scheduling Notes*

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

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

Jun 28, 2017

*Scheduling Notes*

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

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

Jun 27, 2017

*Scheduling Notes*

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

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

Jun 26, 2017

*Scheduling Notes*

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

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)