CrossFit – Fri, Jun 6
Important Dates:
Mon. June 9th- CrossFit Kids starts
Sat. June 14th- Barbells, Burgers, Bench Press, Beer, Biceps, and Bros: The Father’s Day Bonanza!
Sat. June 21st- Certus Summer Slam
Check your email for all the details!
Mon. June 9th- CrossFit Kids starts
Sat. June 14th- Barbells, Burgers, Bench Press, Beer, Biceps, and Bros: The Father’s Day Bonanza!
Sat. June 21st- Certus Summer Slam
Check your email for all the details!
Performance & Fitness
Power Clean + Push Jerk (3 Reps EMOMx6:00)
Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
1-2-3-4-5…
DB Farmer’s Carry Length
DB Deadlift
DB Push Press
Men’s Rx: 50# DB/hand
Women’s Rx: 35#/hand
Coach’s Notes: 1 FC length is 15′ out and back. Add 1 rep to each movement every round until the 12:00 is completed. Goal is 6-8 rounds.
Coach’s Notes: These should be done as quick singles. Keep the weight around 7-8/10 RPE or 65-70% of your 1RM clean and Jerk.