June 24, 2019

CROSSFIT
Strength
Back Squat (5-4-3-2-1)
Increasing to a heavy single. If you are feeling good go for a PR. This is not meant to be a max day. Only if the weights are moving good.
Metcon
Death Race (Time)
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

SWEAT
Gymnastics
Spend 5-10 minutes going over all the different options to modify pistols using benches, boxes, rig, plates, weights, and candlestick to pistol.
Pistols Tabata
20 secs work
10 secs rest
for 8 rounds
Metcon
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

YOUTH WEIGHTLIFTING
Conditioning
100 med ball partner situps
Strength
Muscle Snatch (4X3)
Make contact with the hips on the way up!
Strict Press (3X3)
Back Squat (4X3)