Monday 140721

1st Place

1st Place

Congrats to Cameron and Caitlyn on their FIRST place finish at the CrossFit the Club games.

Thanks to all of you who came out and got a car wash in support of the Ruckus Baseball Team! 

Thursday is Pioneer Day so we will be holding a 7a and 9a class only. It will be a Holiday WOD!

We are starting a new 6 week Strength cycle, with a emphasis on  Squatting OHS-Front Squat-Back Squat along Snatch & Cleans.
Keep tracking your progress.

Dynamic Warm-Up-Mobility
Prepare for…

Strength -Skill: OHS 3 x MAX Reps @ 2 RM Power Snatch
(Whatever your 2 rep max is for power snatch, that is what you will OHS 3x max reps attempt )

Push Press 3 RM ( 3 sets, 1 rep at max)

WOD: 10 Min AMRAP of:
10x Supine Ring Pull Ups 
10x True Push Ups 


*Cash Out- Coaches Choice

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 
 

Rest recover 7 min then:
6 sets of Clean to Front Squat to Jerk
 Then
20 Min of:
5 Deadlifts 255/185 the first min
10 burpees the 2nd min
1 yolk carry the 3rd min
 Rest 1 min
Repeat

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:
DE:  Barbell Walking Lunge Steps 12 x 4 @ 75% 1RM on :60s

For Time
5k  Row 

SKILLS & DRILLS

Perform 20-45min of skill/drills of:
Biking
Swimming
Running

3-5 hours later or before

Run (FRI): Repeat 800m, recover 3:1 until form/pace deteriorates

 

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