Category: Move

* There will be no CrossFit Kids class this Saturday, the 12th. Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 12 Ball Slams 30/20 12 Box Jumps 24/20 12 Wall Balls 14/8 Extra Work: 3) Front Plank Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. Add a weight vest if this is easy. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

Class: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. 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. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last cycle. 3) 5 rounds AQAP: 5 Deadlifts 135/95 10 Push-ups 50 Single-unders Extra Work: 4) Superman Hold: Accumulate 2 minutes Keep track of total times and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + 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. Push your Max Reps set to failure. 2) Barbell Split Squats: 3 sets of 8/side Warm-up as needed. Rest 90 seconds between sets. Heavier than last cycle. 3) 7 minute Up Ladder: 3 Thrusters 65/45 3 Pull-ups 6+6, 9+9 and so on until 7 minutes is Up 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

Class: 1) 3 rounds – 5 minutes WORK – 2 minutes REST – AMRAP: 10 Push-ups 15 Kettlebell Swings 35/26 30 Single-unders Extra Work: 2) Sled Drag: 400m Light, focus on walking through your heels and on posterior chain activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Pre Class: 1) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + 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. If you would like to make up your Deadlifts, come in early today, you can show-up as early as 8 AM to get your lifts in before the Met-con. Class: 2) AQAP: 30 Clean and Jerks 65/45 1 mile Run 10 Rope Climbs…