Warm Up-
run 800 then
50 Air squats- Just like this
Strength-
Back Squat *deload week
4 sets of 10, If you finish early do a few more sets
Wod-
AMRAP 7 Minutes
600m Run Buy-In (to the end of the side walk where Byrd Street and the sidewalk meet)
12 Deadlifts (185/135)
12 Lateral over the bar burpees
Rest 4:00
Amrap 7 minutes
600m Run Buy-In
9 Deadlifts (225/155)
9 Lateral over the bar burpees
Rest 4:00
AMRAP 3 minutes
Max Burpees over your bar
Don’t forget to sign up for the free pull up clinic on Sunday July 23rd. 8-10am
Metcon Monday-
warm up Row 800
Watch for Wod Start times on the board. Start the Wods with the class. Have to run these on time to get through Metcon Monday. BUILD YOUR BARS before we start all three Wods. Have all your weights ready!
Wod 1
8 Minutes-
8 snatches 95/65
8 slam balls
Wod 2
9 Minutes
9 Thrusters 95/65
9 Pull Ups
Wod 3 (add weight to your bar)
12 Minutes
5 Power Clean and Jerk 135/95
7 Burpees over your bar (lateral not facing)
Run 200
Warm up
row 800 and then start building up to your first set of deadllifts
Strengths Deadlift
5,5,5,3,1+
75,80,85,90,95
Wod
4 Rounds for Time
Run 400
15 Deadllifts 225/155
15 Wall Balls 20/14
2/1 rope climb
Extra work
50 ring dips for time
or ring dip progressions (banded ring dips, bench dips, ring dip negatives)
If you have a friend who wants to try crossfit. Send them this link!
http://promo.odessastrong.com/foundationsoffer
Warm up-
Run 1 mile, row 16oo or bike 10 minutes, get your bar and weights ready for EMOM
Strength
10 Minute Emom (every minute on the minute)
3 Power Snatches
Wod
15 Minutes of FUN!! Beach bod workout.
7/4 (guys/girls) Strict pull ups (sub ring rows, no bands today, no kipping, trying to get shoulder/chest/lat work in with true body weight movements)
10 Push ups
30 Double unders or 60 singles.
25 Sit ups
Extra work
5 Sets of 10 Dumbbell curls (alternating 5 each arm)
5 sets of 10 dumbbell rows on the bench
If you have a friend who wants to try crossfit. Send them this link!
http://promo.odessastrong.com/foundationsoffer
Warm Up
Run 800 or Row 800
Strength Back Squat
5.5,5,3,1+ Last set is 1 plus…. as many reps as possible…. 95 Percent
Wod-
5 Rounds For Time
18 Db Snatches (9 each arm) 50/35
15 Cals on rower or 10 on a bike or 200m run
Immediately after perform 20 power cleans 225/185
*** Power cleans should be YOUR HEAVY WEIGHT****