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