We are re-testing Fran as well as our Clean 1 rep max on Monday. We are excited to see everyone’s improvements. We will be moving into a cycle to improve overhead squats, where we will be testing your 1 rep max max OHS and Nancy as our benchmark. We will be blending in a nasty front squat cycle along with plenty of endurance work.
Monday, June 20th
Strength/Skill:
Clean 1 Rep Max
Metcon:
“Fran”
21-15-9 Reps of:
Thrusters (95/65)
Pull Ups
Tuesday, June 21st
Strength/Skill:
RDLs 3×6 @ 70-90% max cleans
– superset with 3x max effort ring dips
Metcon:
3 Rounds for time of:
400 Meter Run
12 Dumbbell Snatches (45/25)
12 Box Step Ups with Dumbbells (45/25)
Wednesday, June 22nd
Strength/Skill:
EMOTM for 10 Minutes of:
Power Snatch x 2 (work up to 70%)
Metcon:
5 Rounds for time of:
15 Wall Balls (20/14)
15 Hang Power Snatch (75/55)
* 5 burpees every time you break the wall balls, you must complete burpees before picking the wall ball back up”
Thursday, June 23rd
Strength/Skill:
3 Sets of:
Max Strict Pull ups
Max True Push Ups
Metcon:
“Cage the Pythons”
Teams of 2 complete the following:
5 Rounds of:
Sled Push 50 Meters (4/3)
2 Wall Walks
1L/1R plank rotation
* 1 partner works completes 1 round while 1 partner rests. 5 Rounds completed by each partner (10 rounds total)
Friday, June 24th
Strength/Skill:
Front Squat 1 Rep Max
Metcon:
Every 5 Minutes for 3 Rounds of:
Row 500 Meter/Bike .6/400m run
20 Front Rack Lunges (115/75)
12 Push Press (115/75)
30 Dounbleunders
Saturday, June 25th
8 and 10:30 AM CrossFit WOD
9-10:30AM – Barbell Proficiency Class
11:30 AM – Introduction to CrossFit
Sunday, June 26th
9 AM – Free-For-All WOD
10AM – Monster Mash or Open Gym