HOLIDAY WEEK SCHEDULE
July 3: Regular morning hours. Evening = 4:30pm CrossFit and 5:30pm Bootcamp classes only.
July 4: Closed.
CrossFit
Strength
Clean [Video]
Every minute for 8 minutes complete 3 Squat Cleans.
Try to use the same weight as last week for the first 6 sets.
Go heavy on the last 2 sets.
Conditioning
For Time:
12-9-6-3 Reps Of:
• Deadlifts (#225/155 Rx; #275/185 Rx+)
• Lateral Barbell Burpees
Then
Run 600 meters
30 Front Squats (#95/65 Rx; #135/95 Rx+)
Bootcamp
A) Amrap for 12 minutes
P1: Battle Rope
Clapping x 20 reps
Sprawl + Jump Slam x 10 reps
Max Sit Ups until partner returns from the run
P2: 200m Run
** Switch after every run
( 2-3 minute Rest )
B) Amrap for 12 minutes
P1: 100m Run
P2: Max Ski Erg Cals
* Both partners perform 5 burpees before each round.
** Switch after every run
( 2-3 minute Rest)
C) 3 cycles of
40 seconds On / 20 seconds Off
Leg Extensions
Alternating Heel Touches
Toe Reaches (on back/legs elevated)
