July 9 Power Clean 3+

Warm Up

Coaches Choice

Skill

Power Clean (5@50,3@60,3@70,3@80,3+@90)

Metcon

"Power Annie"

1 Power Clean (90% 1 rm)

50 Double Unders

50 Sit-ups

Rest 2 mins

Repeat other rounds like Annie (50-40-30-20-10)

PR Board/Barbell Club and Mondays WOD

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

Saturday July 6

Warm Up

Dynamic Warm-up

Skill

Every 30 seconds for 5 mins perform 2 reps @ 50% Hang Power Snatch

Metcon

With a running clock:

3 rnds:

10 Power Snatch (80% bw)

20 Box Jumps (30/24)

At 10:00 min mark

3 rnds:

15 Push Press (80% bw)

15 Toes 2 Bar

At 20:00 min mark

400 m Run

20 Over the Bar Burpees

400 m Run

July 5 Push Press 3+

Warm Up

Coaches Choice

Skill

Push Press (5@50,3@60,3@70,3@80,3+@90)

Metcon

"Drunken Sailor"

3 rnds:

30 Knees 2 Elbows

30 Air Squats

30 Knees 2 Elbows

30 OH Lunges (45/25)

July 4 Partner Throwdown

REMINDER: There is only a 9 AM class today

Warm Up

Dynamic Warm-up

Skill

Movement Demo

Metcon

In order to celebrate our nation's independence we will perform 76 reps of 13 different movements broken up between partners.  Only 1 partner works at a time:

Sit-up Clean and Jerk (empty bar)

Wallballs (20/14)

Box Jumps

Pull-ups

KB Swings (55/35)

Burpees

Ring Dips

SDHP (55/35)

Push-ups

OHS (empty bar)

Double Unders

Air Squats

TGU with a L/R Lunge (35/20)

There will be a 40 min cap...score is time, or total reps performed. 

Front Squat 3+

Warm Up

Coaches Choice

Skill

Front Squat (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 secs and then perform

Strict Ring Dips (5,3,3,3,3+)

*add weight, if necessary

Metcon

5 rnds:

5 Shoulder to Ocerhead (115/75)

10 Deadlift (115/75)

15 Box Jumps (No Step-ups)

If this looks somewhat familiar it is because this is a modified version of the CrossFit Open WOD 13.2 (that was AMRAP 10).  This is an all out sprint, so for many of you, your goal should be a time under 5 minutes.

Tuesday July 2

Warm Up

Dynamic Warm-up

Tabata Hollow Rocks

Skill

Movement Demo

Weight Set-up

Metcon

AMRAP 4

2 Power Cleans (225/150)

4 HSPU

Rest 3 mins

AMRAP 6

3 Clean & Jerk (185/125)

6 Burpees

Rest 2 mins

AMRAP 8

4 Snatch (135/95)

8 Pistols

25 Doubles