Tuesday June 10 "Deadlift 5+"

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $125.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  Please see one of the trainers for more information.  Tentative start date will be July 1.

Warm Up

Coaches Choice

Skill

Deadlift

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 5+ @ 85% 

After each set, rest 30 secs and then perform

5-10 Toes 2 Bar

Metcon

"La Resistance"

PARTNER AMRAP 15

200 m Run

15 SDHP (75/55) - with barbell

*partner will do both parts of the couplet; once they finish the 15 SDHP, the next partner will begin the run

*if it is raining to hard, sub 200 m Run for 30 Double Unders