Happy 4th of July to the whole CF13S community! We are going to mix things up a bit this week…
1. We are going to take a break from the heavy lifting with a “deload” week, and will kick off the snatch strength cycle next week.
2. We are closed on Tuesday for the 4th, but will have a regular schedule on Monday and Wednesday.
3. All of the week’s workouts are also listed below, but are in no particular order. So for those of you who never look at the workout you can sleep easy. For those of you who refresh the website until tomorrow’s workout pops up … well, you will just have to sprint up those stairs and take a look at the whiteboard.
Please remember to sign-in to class: https://crossfit13stars.sites.zenplanner.com/login.cfm. If you have questions about anything, please don’t hesitate to shoot us a line at [email protected]!
This week’s WODs (in no particular order):
Skill
10min EMOM snatch complex (50% of 1RM OHS)
The complex is a snatch balance to quarter squat, a snatch balance to half squat, a snatch balance to a full squat, and then finish with an overhead squat.
WOD
5 rounds for reps of…
1 minute of mb cleans (20/14)
1 minute of atomic sit-ups (25/15)
1 minute of rest
Your score is going to be the total amount of reps you accumulate throughout the whole workout.
“Jackie”
1000m row
50 thrusters (45/35)
30 pull-ups
The “Jackie” is going to be July’s test!
Skill
tabata row (8 rounds of 20 sec of work, and 10 sec of rest)
Every 2 rounds try to pick up the pace until you are at a sprint in your 7th and 8th round.
WOD
50 double unders
40 air squats
30 push-ups
20 pull-ups
800m run
20 pull-ups
30 push-ups
40 air squats
50 double unders
“1776”
7RFT
4 power cleans (185/135)
17 push-ups
then
76 wall balls
241 singles
Any guesses for what the 241 represents?
