Monday, July 6th

Jul 5, 20201 min read

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

STRENGTH:

Front Squats

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 66% 1RM

Set 2: 8 Reps @ 71% 1RM

Set 3: 6 Reps @ 76% 1RM

Set 4: 4 Reps @ 83% 1RM

Set 5: 2 Reps @ 91% 1RM

*Rest 2 Minutes Between Sets

NOTES:

- Climbing 3% over last week in this Front Squat piece.

- These sets are designed to be completed unbroken, so adjust percentages as needed based on feel.

WOD:

21-15-9:

Toes to Bar

Hang Power Snatches 75/55

Directly Into…

9-15-21:

Calorie Row

Overhead Squats 75/55

Directly Into…

21-15-9:

Box Jump Overs 24/20

Hang Squat Snatches 75/55

GOAL: 15-25:00 (25:00 CAP)

For Time:

800m Run

30 Alternating DB Power Snatches

30 Burpee Box Jumps

400m Row

20 Alternating DB Power Snatches

20 Burpee Box Jumps

200m Row

10 Alternating DB Power Snatches

10 Burpee Box Jumps

DO MORE. BE MORE. GIVE MORE. LIVE MORE.