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.
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
20 Min of:
5 Deadlifts 255/185 the first min
10 burpees the 2nd min
1 yolk carry the 3rd min
Rest 1 min
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
SKILLS & DRILLS
Perform 20-45min of skill/drills of:
3-5 hours later or before
Run (FRI): Repeat 800m, recover 3:1 until form/pace deteriorates