Saturday 2017.07.08

Jul 7, 2017

lindsay ring swing

0845 Weightlifting

1000 CrossFit

With a partner, one person working at a time, complete as many reps as possible in 3:00:

  • Thrusters (95/65)

Take 4:00 to clean up. Then…

With a partner, alternating movements, complete as many rounds as possible in 20:00:

  • 20 Wall Balls (20/14)
  • 15 Toes to Bar
  • 300m Run

Friday 2017.07.07

Jul 6, 2017

squad bike and row

Strength

1A) Pause Dip Push Press

  • 4 x 3, building

1B) Horizontal Ring Row

  • 4 x 5-7 @ 31X1

Conditioning

Complete as many rounds as possible in 15:00:

First, complete 3 rounds of:

  • 3 Strict Pull Ups
  • 6 Goblet Squats (70/53)
  • 9 Kettlebell Swings (70/53)

Then,

  • 400m Run

You will complete 3 rounds of the triplet, then run 400m, then complete 3 rounds of the triplet, then run 400m… As many times as you can in 15:00.

Thursday 2017.07.06

Jul 5, 2017

katherine air biked

Strength

1A) Deadlift

  • 4 x 5-7 @ 41X1

1B) Push Ups

  • 4 x 5-7 @ 3011

Conditioning

3 Rounds, for max reps:

  • 1 Minute of Dumbbell Snatches (50/35)
  • 1 Minute of Burpee Box Jump Overs (20/24)
  • 1 Minute of Biking or Rowing

Rest 3:00

Wednesday 2017.07.05

Jul 4, 2017

TH tbt

Strength

In 15:00, work the following complex:

  • 2 High Hang Snatch + 2 Tempo Pulls from above the knee + 2 Hang Snatch

Conditioning 

2 Sets:

Complete as many rounds as possible in 4:00:

  • 6 Front Rack Reverse Lunges (65/95)
  • 8 Push Press (65/95)
  • 24 Double Unders

Rest 2:00

Tuesday 2017.07.04

Jul 3, 2017

synchro rc

Scheduling Note

There will be ONE CLASS at 0900.

Conditioning

In teams of 4, complete for time:

  • 1776m Run (together)
  • 56 Synchro American Kettlebell Swings (2 people working at a time)
  • 7 Snatch Relay (155/105)
  • 4 Bar Muscle Up Relay
  • 56 High Five Burpees
  • 4 Bar Muscle Up Relay
  • 7 Snatch Relay
  • 56 Synchro American Kettlebell Swings (2 people working at a time)
  • 1776m Row (Each team member rows 444m)

56 signatories on 1776.07.04