Monday 7/13

Attention Members -

Next week we will be running a limited schedule. Coaches Kurt and Kris will be in California for the CrossFit Games. Official Schedule to come soon.

Fitness-

A. Hang Squat Clean + jerk x (3+1) x 4 sets

B1. Double under practice x 1 min x 3 sets

B2. 5 Strict or 3 negative pull ups w/ 10 sec decent x 3 sets

WOD

5 rounds 

10 Cal Row

5 Hang Power Cleans (115/75)

5 Thrusters (115/75)

Performance- 

A. Squat Clean + jerk x (3+1) x 2 sets @ 65%, x 2 sets @ 75%+

B. 5 min AMRAP

20 DU's

8 CTB pull-ups 

WOD

5 rounds

15 cal Row

5 Hang Power Cleans (155/85)

5 thrusters (155/85)

Zone

6 min AMRAP

5 one arm DB presses Right

5 box jumps

5 one arm DB presses left

5 burpees 

3 min Rest

6 min AMRAP

5 push ups

10 air squats

10 tuck ups 

3 min rest

6 min AMRAP

10 plate OH walking lunges 

10 KB Swings

3 min rest

6 min AMRAP

5 DB snatches right

30 single unders

5 DB snatches left

10 ab mat sit ups