TRAINING JUNE 29th – JULY 4th

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SUNDAY

Sunday Fun Day!

MONDAY

3-4x

In & Out Ladder Drill and Lateral Hop Drill

-then-

10x Deadlift + Shuttle Sprint

Deadlift load:

Rx: 385/235#

Gold:315/195#

Silver:275/155

Bronze: 225/125#

TUESDAY

Clean + Front Squat + Jerk

5 x (1 Clean + 2 Front Squats + 1 Jerk) @ 70% of max C&J

-then-

EMOM9

1st minute: RDL – 5 @ 75% (of Clean)

2nd minute: Pendlay Row – 5 @ 65% (of Clean)

3rd minute: Rest

WEDNESDAY

12 minutes to establish 1 RM Hang Power Snatch

-then-

21-15-9

Hang Power Snatch @ 135/95#

Chest to Bar Pullups

THURSDAY

12 min of skill work on handstand pushups

-then-

10 HSPU

1 back squat @ 165/105 lb

9 HSPU

2 back squats squats

8 HSPU

3 back squats

7 HSPU

4 back squats

6 HSPU

5 back squats

5 HSPU

6 back squats

4 HSPU

7 back squats

3 HSPU

8 back squats

2 HSPU

9 back squats

1 HSPU

10 back squats

FRIDAY

3 Rounds for Quality (not time):

25 Twin KB swings to eye level @ 53/35 each hand

25 Pushups

12 front squats @ 225/135 lb

SATURDAY

4th of July Schedule will be normal.  9am class & 10am Open gym

15 min to work up to a heavy Husafel Stone Carry

-then-

2010 CrossFit Games Southeast Regional Event 4

For Time:

500m Row

25 Lateral Burpees over an ABMAT

500m Row

25 Lateral Burpees over an ABMAT

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