Monday’s WOD – July 6th

Monday’s WOD – July 6th

 

Athletes please note: Please note this week 5 AM Classes will be cancelled. We will have 6 AM all week including Tuesday and Thursday. Get in and get the WOD done before it’s too hot!

Monday’s Strength
A.)Split Jerk
8/50%
6/60%
4/70%
2/80%
B.) Pull-ups
8-6-4-2
*add weight if you can.

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

 

CrossFit:

CAT ONE:
For time:
15 Squat Cleans, 185/130#
30 Toes To Bars
30 Air Squats
15 Muscle Ups
30 Kettle Push Press (one KB) 53/35#
30 Double Unders
15 GHD’s
30 Mountain Climbers
30 Burpees 6″ Touch
160 feet Walking Lunge with 45/35# in the rink

CAT TWO:
For time:
15 Squat Cleans, 155/110#
30 Toes To Bars
30 Air Squats
15 Bar Muscle Ups
30 Kettlebell Push Press, 35/26#
30 Double Unders
15 GHD’s
30 Mountain Climbers
30 Burpees 6″ Touch
160 feet Walking lunge with 35/25#

CAT THREE:
For time:
15 Squat Cleans, 135/95#
30 Toes To Bars /Knee to Elbows
30 Air Squats
15 Bar Muscle Ups (banded)/Chest to bar (banded)
30 Kettlebell Push Press, 26/18#
30 Double Unders /90 Singles
15 GHD’s /Ab-mat Sit-ups
30 Mountain Climbers
30 Burpees 6″ Touch
160 feet Walking Lunge with 25/15#

CAT FOUR:
For time:
15 Power Cleans, 95/65#
15 Knee Raises
15 Air Squats
15 Pull-ups banded/ Jumping Pull-ups
30 Push Press with a bar 33/15#
30 Singles
15 Ab-mat Sit-ups
15 Mountain Climbers
15 Burpees
80 feet Walking lunge