Announcements
July marks the end of an era for a few of our coaches, both Coach Jess and Coach Jaclyn’s last days are coming up. Jess’s last day coaching is Tuesday 7/23, and Jaclyn’s is Thursday 7/25. Make sure you make it in for a last class or two with them!
MONDAY, JUL 15
METCON
AMRAP 20:
10/8 strict pull-ups
20 sit-ups
50m KB cross-body carry (2 x 53/35)*
300m run
*Carry one KB at side, the other overhead. If short on KBs, use similar weight DBs. Walk from the bay door to the end of the stairs, switch arms, and come back.
Scale the run at the end if there is not enough time to perform the full 300m.
TUESDAY, JUL 16
SKILL / WARM-UP
Spend ~10 minutes practicing handstand walks and warming up the clean / front squat. This is a good opportunity to practice inversion, either wall walks or kicking up to the wall.
METCON
5 rounds:
40′ handstand walk*
5 cleans (185/125)
5 front squats (185/125)
Power or squat cleans allowed. A squat clean may count as the last clean and first front squat. Perform a 20′ handstand walk, turn around and handstand walk for the 40′. 20′ = 5 mats measured in the short direction.
*Sub 3 wall walks
WEDNESDAY, JUL 17
STRENGTH
Bench Press
5-5-4-4-3-3
Build in weight, use a spotter.
METCON
AMRAP 8:
8 burpee box jump overs (24/20)
16 DB box step-ups (50/35)
Hold a single DB in any position for the box step-ups.
THURSDAY, JUL 18
STRENGTH
15 minutes:
Hang snatch + overhead squat (1+1)
Build to a heavy set of the complex. Reps should be completed unbroken. Squat snatch preferred, but beginners may perform a power snatch.
METCON
For time:
200m run
20 hang power snatch (95/65)
200m run
20 push press (95/65)
200m run
20 hang power snatch (95/65)
200m run
20 push press (95/65)
200m run
CrossFit Linchpin WOD 7/6/19
FRIDAY, JUL 19
MIDLINE
EMOM 8 (4 sets), 30 sec work / 30 sec rest:
Min 1 – V-ups
Min 2 – Banded good mornings
Not scored. Quality reps!
METCON
CrossFit Main Site WOD 190204
5 rounds:
21 back squat (135/95)
1 legless rope climb