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240 Seconds to Improvement

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Wednesday

Fitness

Strength

Bench Press 5-5-5-5-5

Conditioning

AMRAP 3 mins:
20 Squats
15 Burpees to a target
10 T2B
*Rest 2 mins X 4*

 Sport

 A. EMOM 10 mins:
even- 1 Snatch
odd- 3 Clean & Jerks
*build each minute and weight must stay the same for Snatch & CJ*


B. AMRAP 3 mins:
20 Squats
15 Burpees to a target
10 T2B
*Rest 2 mins X 4*


C. Every 2 mins for 12 mins:
15 Wallball Shots, 30/20lbs.
5 Muscle-ups

Today’s Link – 240 Seconds to Improvement

Invest Your Summer In Play and Skill Building

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Friday

Fitness

Strength

OHS@3301; 5-5-5-5-5

Conditioning

 5 sets:
30 sec- Max Cal Row
*Rest 1 min*
30 sec- Max rep Front Squat, 185/125lbs.
*Rest 1 min*

 

 Sport

A. OHS@3301; 5-5-5-5-5


B. 5 sets:
30 sec- Max Cal Row
*Rest 1 min*
30 sec- Max rep Front Squat, 185/125lbs.
*Rest 1 min*


C. AMRAP 8 mins:
5 Muscle-ups
40 Double-unders
5 Power Snatches, 135/95lbs.

Today’s Link – Invest Your Summer In Play and Skill Building

CrossFit Kids Research Brief: Kids and Resistance Training

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Wednesday

Fitness

Strength

Push Jerk 5-5-5-5-5

Conditioning

 12 rounds for time:
16 Double-unders
8 DB Push Presses, 50/35lbs.
4 Strict Pullups
*alt. arms each round for DB*

 Sport

 A. EMOM 7 mins:
3 tng Snatches@70%


B. 12 rounds for time:
16 Double-unders
8 DB Push Presses, 50/35lbs.
4 Strict Pullups
*alt. arms each round for DB*


C1. 1 Legless Rope Climb
C2. Strict RIng Dips@3301, max reps

Today’s Link – CrossFit Kids Research Brief: Kids and Resistance Training

Sports Nutrition: Fact or Fiction?

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Tuesday

Fitness

Strength

Back Squat 5-5-5-5-5

Conditioning

AMRAP 2 mins:
16 Wallball Shots, 20/14lbs.
8 Burpee Box Jump-overs, 30/24″
*regional standard*
**Rest 2 mins X 5**

 Sport

A. Back Squat 4×3@75%


B. AMRAP 2 mins:
16 Wallball Shots, 30/20lbs.
8 Burpee Box Jumps, 30/24″
*Rest 2 mins X 5*
**regional standard**


C. 1.5 Mile Run (marbledale route)

 

Today’s Link – Sports Nutrition: Fact or Fiction?