CrossFit – Mon, Jul 21
SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come)
Performance
Squat Clean and Jerk (3 Reps Every 2:00 x 4 Sets)
Fitness
Front Squat (5 Reps every 2:00 x 4 Sets)
Coach’s Notes: Start around 70% of 1RM and build to 8/10 RPE.
Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
12/9 Calorie Echo Bike or 15/12 Calorie Row or Ski
20 Wall Balls (20/14)
12/9 Calorie Echo Bike or 15/12 Calorie Row or Ski
20 Thrusters (95/65)
Coach’s Notes: Start steady on the machine and break the squat movements early to pace them out.
Coach’s Notes: Start around 70% of 1RM and build to 8/10 RPE. Drop and reset between reps. We will build on this over the next cycle. If you would like to work on Split Jerk we recommend doing that here and starting lighter.