Call Us: (720) 335-5591

Monday 130701

30
Jun

Monday 130701

Reminder:  If you’re planning on signing up for the Front Range CrossFit Master’s Championship event, registration opens up at 9 am.  This event sold out in 2 hours last years, so make sure your so this page before 9 am.

Essentials

Strength/Skill:
Warm up:

  • 400m Run
  • 20 Wall Balls
  • 10 Pull Ups

Strength:

4 Sets: (Top Every 2 Minutes)

  • Hang Power Clean + Front Squat x 3
  • Double Unders x 10-15

Skill:

WOD:
3 Rds For Time:

  • 25 Double Unders
  • 30 Squats
  • 7 Pull Ups + 7 Hand Release Push Ups
  • 10 Hang Power Clean
Additional:
  • 10 Minutes mobility

Performance

Strength/Skill:
Warm Up:

  • 400m Run
  • 30 Wall Ball
  • 15 Pull Ups

Strength:

4 Sets: (Top Every 2 Minutes)

  • Hang Clean (Squat) x 3
  • Double Unders x 15-20

Skill:

Christina’s B-Day WOD:
“Jumping Nasty Girls”

3 Rds For Time:

  • 50 Double Unders
  • 50 Squats
  • 7 Muscle Ups
  • 10 Hang Power Clean 135/95

 

Additional:
  • 10 Minutes mobility

Competition

Strength/Skill:
Warm up:

  • 400m Run
  • 30 Wall Ball
  • 15 Chest to Bar Pull Ups

Strength:

6 Sets: (Top Every 2 Minutes)

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

Skill:

Christina’s B-Day WOD:
“Jumping Nasty Girls”

3 Rds For Time:

  • 50 Double Unders
  • 50 Squats
  • 7 Muscle Ups
  • 10 Hang Power Clean 135/95

 

Additional:
  • 10 Minutes mobility

Leave a Reply