PR BOARD
On the whiteboard by the office you will notice a PR BOARD posted. Over the next 2 weeks take the time to post your old PR (personal record) for as many lifts as you have in your book. Beginning July 23 we will start testing our 1 rep max again.
Barbell Club
This week will be the last week to sign up for the barbell club. Please see the Front Desk next door if you are interested. Again, the Barbell Club will focus on the basic Olympic movements (Snatch/Clean & Jerk), will also include lifts meant to help improve those movements, and a short strength based metcon. The club is meant for those new to CrossFit (to help learn better form) and those that have been at it a while (to help boost PR's).
Warm Up
Dynamic Warm-up
Skill
Every 30 seconds for 5 mins perform 1 rep @ 60% Squat Clean and 2 Pistols
Metcon
4 rnds:
In 4 minutes,
25 KB Swings (70/55)
100 m Waiter Walk (70/55)
Max Double Unders
Score is Double Unders
Rest 4 mins between rnds
During rest period:
1 min off
2 min plank hold (1 min front, 30 sec L, 30 sec R)
1 min off
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