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