WODs for the week of 6/6/16 to 6/10/16June 6, 2016
First some notes:
Terrance, Rob, Glenn, Lindsey and Selena all threw it down in the heat at the Battleship Firefighter Challenge. Ad Hoc and not much practice at all and off they went. That’s OLD School CrossFit right there. Not sure of their placement, but very proud of all. To the best of my knowledge, that was the first Outside the CFCB Box comp for Selena and Glen!
Olympic Lifting is Moving from Sunday to Thursday night at 7pm. Addition, Kayla will be coaching the Thursday 5 and 6 pm CrossFit classes, and (no coincidence) Thrsday’s in this cycle have Oly on the front burner. If you have trouble with the fast lifts, GET IN FRONT OF KAYLA ASAP! She has a great eye for diagnosing what’s off.
Please be advised, we will lose the Friday 6pm class for the duration of the summer months, and bring it back shortly after labor day. 5 PM is still on for the time being.
Monday- (Short Metcons)
1st- FRAN 21-15-9 Thrusters/Pullups cap at 10 mins.
rest 10 minutes, break down your bars, then begin the following
A. 5 tough Kettle bell swings, 10 burpees as fast as possible
x3 sets. Rest 2:00 between sets then
B. 5 box jumps, fast Heavy Rope 20 seconds FAST, x3 sets Rest 2:00 x3 sets
C. Row sprint 30 seconds @97% Rest 2:00 x3 sets
Fran is scored. The sprint sets are not, but limit your rest to 10 minutes after Fran.
10 Min Technique–Double Unders. Alternately– 10 min to establish your best unbroken set of double unders. As many attempts as you like
Rest 5 mins
10 Min Technique on Split Jerk or Find your 1 RM for that day.
Preserve your strength gainz from our latest strength cycle. Rotating Slow lifts, typically 2 per week. If you have a particular interest or goal associated with a specific lift, cut and paste in into today’s session.
Chinese Row 4 x 8 @ 2-2-2-2
Front Squat 5 x 2 – First rep at 2-2-2-2, second rep at optimal tempo (no restrictions)
Thursday (Olympic Lifting)
10 mins Hang Snatch Technique Review, then
10 Mins- Find your 1 RM
Then- for time: 10-9-8-7-6-5-4-3-2-1 Fitness: Hang Snatch at 95/65, Burpees. Competitors: Hang Squat Snatch @ 95/65, Bar Facing Burpees. Caps at 10 minutes.
Friday (Long Monkey Stompers)
1 round of Cindy, 1 Clean and Jerk at 135/95. 1 Round Of Cindy 2 Clean and Jerks. 1 Rd/3 C & J. Fitness Athletes 115/75. Competitors 135/95.