Base Camp

Monday, June 22, 2020

Work Out of the Day

SKILL/SWOD

I. SWOD

1. 3×3 Close Grip OHS
2. 5 Sets building
   1 Snatch pull + 1 hang squat snatch +1 snatch balance

II. METCON

“Base Camp”
15′ AMRAP
1 Round strict Cindy*
1 DB PC&J** (2 DB 50/35)
1 Round strict Cindy
2 DB PC&J
Continue adding 1 PC&J each round
*Strict Cindy= 5 strict pull ups, 10 push ups, 15 squats
**One head of each DB hits deck outside of feet each round

THIS WEEK AT A GLANCE

TUESDAY

1. HSPU*
   1 Set ME Strict HSPU
   Then 5 sets at 60% of ME set + 3 Kipping HSPU
   *Rx+: 6″/4″ deficit
2. “Space Cadet”
   21-18-15-12-9-6-3
   Kipping HSPU
   200m run
3. Cash Out
   3 Speedy rounds:
   10 T2B
   20 Sit ups

WEDNESDAY

1. Clean Complex OTM (1:30) 5 rounds*:
   Pausing Clean pull at knee
   Clean pull
   Power clean
   *Building in weight
2. 5 Rounds For Time*:
   9 UB thruster (95/65)
   9 UB pull up
   *Rx+: 115/75 and C2B
   Cap=15 min
3. Cash Out (time and energy permitting)
   2-4-6-8-10+
   Strict ring dip
   :10 L sit hold

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

1. 3 Rounds:
   OTM (every 1:30)
   21/15 cal row
   21 WB (20/14)
   21 BJover (24/20)
   200m run

FRIDAY

1. Squat EMOM
   10 Minute OTM 2 back squat* (80-85%)
   *Rx+: box squat at 65%
2. “Chest Day”
   5 RFT
   20 Push ups
   60 DU
   Cap=20 min

CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

SOUTHERN LIGHTS BREWING COMPANY…OUR NEIGHBORS!

Our friends next door, Billy, Kirby and Benton have been working for …too many months. You know how it is…City Planning Department, permits…but good news! They received their final permit the week of June 6th! With any luck, we’ll be partying with them before you know it! If you see them working on site, stop and say hello and tell them we’re ready to help them open!

A little about them, from their website:

We are a brewery located in Clearwater, FL. Founded in 2015 by a group of beer lovers with a passion for trying different beers from around the U.S. and throughout the world. That led to home brewing with the goal of developing new recipes that combined the flavors and characteristics of our favorite beers while also adding our own unique touch. We specialize in handcrafted small-batch ales and lagers with an emphasis on quality and taste. By using only the finest hops, grains and natural ingredients we strive to produce unique, world-class beers that appeal to a wide array of tastes and palates.