REST DAY

Sunday, June 21, 2020

Happy Birthday Meg W!

and HAPPY FATHER’S DAY to all our super CrossFit dad’s out there!

A very young Lisi…circa 2011!

REST DAY. AFTER THIS WEEK YOU NEED IT!

THIS WEEK AT A GLANCE

MONDAY

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

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