July 3, 2019

July 3, 2019

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CROSSFIT
Conditioning
Unbroken EMOM (AMRAP – Rounds)
20 Minute EMOM:
Minute 1: Unbroken 3 Position Snatch (115/85)
Minute 2: 6 Unbroken pull-ups
Minute 3: 9 Unbroken plank knees-to-elbow (must touch elbow)
Minute 4: 12 Unbroken double unders
Score number of completed rounds.

RX+ (155/105), Strict pull-ups, 24 double unders –MUST DO ALL RX+ OPTIONS TO LOG RX+

SWEAT
Metcon (AMRAP – Reps)
Pulls and Burpees

18 minute EMOM
Odds: Alternating dumbell snatch
Evens: 8 Burpees

YOUTH WEIGHTLIFTING
Weightlifting
Clean and Jerk (3X2)
Strength
Clean Pull (3X4)
Front Squat (4X3)
Conditioning
Handstand Holds!
8 Rounds:
20 seconds on, 10 seconds off