1
Jul
Sunday, July 2nd
Heads up! The gym will be closed Monday evening after 7pm, and only open for Open Gym on Tuesday from 10am to 12pm.
Oly Wod
Every 3 minutes for 30 minutes:
3 Power Cleans
3 Overhead Squats
Use different weights for the two movements.
All reps should be challenging and beautiful.
CrossFit WOD
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute
Post time maintained each round to comments.
Scale pace time as needed.
Bench 8-8-8-8-8 superset with curls:
135-135-140-145(pr)-150(pr)
Sprints:
4 x 25 sit-up get up and sprint the driveway down and back. 2 min recovery
:43
:44
:46
:46
Bench 8-8-8-8-8 superset with curls:
135-135-140-145(pr)-150(pr)
Sprints:
4 x 25 sit-up get up and sprint the driveway down and back. 2 min recovery
:43
:44
:46
:46
Power clean 88 for 1 round then 93 for 9 rounds
OS started with snatch then 2 overhead squats
63-68-68-73 for 7 rounds
Oly instead of row-ly @ 11:30
145-155 on the PCs 115 on the OHS
Open Gym
5×5 RDL @ 185#
Superset w/ 5×8 strict press w/ 20kg KBs
5 snatch singles- 145, 145, 145, 150, 155
5 C&J singles- 200lb for all 5
Then, for quality, 5 rounds:
5 strict HSPU
Max effort DB clean + strict press, 35lb Dumbbells
Literally just made up those DB presses on he fly but they’re a great shoulder accessory movement
5 snatch singles- 145, 145, 145, 150, 155
5 C&J singles- 200lb for all 5
Then, for quality, 5 rounds:
5 strict HSPU
Max effort DB clean + strict press, 35lb Dumbbells
Literally just made up those DB presses on he fly but they’re a great shoulder accessory movement
Active rest day, sailing practice!
30min bike
30min bike
Spicy Chief @ 165# – 16 rounds +
Cash in:
Tabata Back Extensions on GHD machine w/ EZ Curl Bar.
Dropped the bar again on rounds 7,8
#Addmasstodatass
Today’s OLY
Worked up to 200# on PC’s last round. 145# on OHS *Shoulders cashed from Friday’s WOD done yesterday
Cash out:
3×10 Ring Pushups
Cash in:
Tabata Back Extensions on GHD machine w/ EZ Curl Bar.
Dropped the bar again on rounds 7,8
#Addmasstodatass
Today’s OLY
Worked up to 200# on PC’s last round. 145# on OHS *Shoulders cashed from Friday’s WOD done yesterday
Cash out:
3×10 Ring Pushups
OG Back Squat
185(3)-215(3)-245(3)
5×[email protected]
OLY
PC @83
Overhead @53
WOD
1:56 to be repeated
OLY
Power Cleans (3) – 88lbs
Overhead Squats (3) – 63lbs
WOD
@2:20- 1:40
@2:05- 1:30
@2:00- :54
@2:00- :20
@2:10- 1:10
@2:10- 1:12
@2:10- 1:00
@2:10- :33
@2:10- :36
@2:10- 1:00
OLY
Power Cleans (3) – 88lbs
Overhead Squats (3) – 63lbs
WOD
@2:20- 1:40
@2:05- 1:30
@2:00- :54
@2:00- :20
@2:10- 1:10
@2:10- 1:12
@2:10- 1:00
@2:10- :33
@2:10- :36
@2:10- 1:00