Monday, June 22, 2020
Work Out of the Day
SKILL/SWOD
I. SWOD
- 3×3 Close Grip OHS
- 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
- HSPU*
1 Set ME Strict HSPU
Then 5 sets at 60% of ME set + 3 Kipping HSPU
*Rx+: 6″/4″ deficit - “Space Cadet”
21-18-15-12-9-6-3
Kipping HSPU
200m run - Cash Out
3 Speedy rounds:
10 T2B
20 Sit ups
WEDNESDAY
- Clean Complex OTM (1:30) 5 rounds*:
Pausing Clean pull at knee
Clean pull
Power clean
*Building in weight - 5 Rounds For Time*:
9 UB thruster (95/65)
9 UB pull up
*Rx+: 115/75 and C2B
Cap=15 min - 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…
- 3 Rounds:
OTM (every 1:30)
21/15 cal row
21 WB (20/14)
21 BJover (24/20)
200m run
FRIDAY
- Squat EMOM
10 Minute OTM 2 back squat* (80-85%)
*Rx+: box squat at 65% - “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.
