Tuesday, July 9 2019

Monday, July 8 2019
July 7, 2019
Tuesday, July 16 2019
July 9, 2019

Summer Sizzle – Week 1

430 STRONG

Warm-up

3 Rounds
10 Calorie Bike
10 Barbell Good Morning
10 Barbell Back Squat

STRENGTH

Back Squat (3 – 3 – 3)Sets Across ~80% of 1RM,

we will be increasing each week for the next few weeks.

Single Leg Kettlebell Deadlifts (10, 10 , 10)

5 Right / 5 Left

CONDITIONING

Spear (Time)

5 Rounds
12 Dumbbell Power Clean (AHAP)
20 Hand Release Pushups

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CrossFit

Warm-up

3 Rounds
200m Run
10 Group Air Squats
10 Group Hand Release Pushups

STRENGTH

Back Squat (10, 10, 10) Ascending Sets

CONDITIONING

Marble (AMRAP – Rounds and Reps)

As Many Rounds As Possible in 20 Minutes
5 Strict Pullups
10 Sumo Deadlift High Pull 95# / 55#
20 Hand Release Pushups

Rx+ 3 Bar Muscle-ups in place of 5 Strict Pullups