Category: Move

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week.  2) Floor Press: 4 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 30 Kettlebell Swings 35/26 20 Band Assisted Plank Push-ups Extra Work: 4) Superman Hold: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) Clean and Jerk: 20 minutes to Establish a 1RM Use this time to build up to a 1RM Clean and Jerk for the day. This should be done as a Squat Clean and Split Jerk. Take as many attempts as needed and rest as needed between sets. 2) Clean and Jerk: 1 Rep EMOTM x 10 sets @ 80% of today’s Max These should all be full Squat Cleans and Split Jerks. Don’t go any heavier than 80%, grease the groove, get comfortable with the movement. 3) 10 minute AMRAP: 10 Burpees 10 Ring Rows Extra Work: 4) Face Pulls: 100 not for time Break this in to as many sets as needed, rest as needed between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…

Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week.  2) Front Squats: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 8 minute AMRAP: 5 Power Cleans 75/53 10 Wall Balls 14/8 20 Single-unders Extra Work: 4) Abmat Sit-ups: 75 for time Keep track of total time and breaks to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* There will be no CrossFit Kids class this Saturday, the 12th Class: 1) 3 rounds AQAP: 400m Run 21 Kettlebell Swings 35/26 12 Assisted Pull-ups Rest 5 minutes 2) 5 rounds AQAP: 400m Run 15 Front Squats 65/45 Post Class: 3) Sled Drag: 400m Light. Focus on walking through your heels and continuous motion. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* There will be no CrossFit Kids class this Saturday, the 12th Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. Your max reps set should be Touch-and-Go, no pausing on the floor, only at the hang. 2) Hip Thrusts: 4 sets of 8 Warm-up as needed. Rest 90 seconds between sets. Goal is heavier than last cycle. 3) 6 minute AMRAP: 5 Clean and Jerks 75/53 10 Burpee Lateral Bar Hops Compare to 12/4/13 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts,…