And there we have it...2019 is already half over! Welcome to July! And on t he first day of July we celebrate...???....CANADA DAY OF COURSE!!! Happy Canada Day from your favorite Canadian coach: COACH REEBS!! 😁 🇨🇦
Monday July 1, 2019
CrossFit (6am/7am/9am/12:15pm/5:30pm)
Strength: 15 minutes to complete the following
2 Rounds of:
8 Tempo Split Squats per leg (3010) at 40-50% 1RM Back Squat
Immediately follow each set of split squats with:
20 Dynamic Split Squats (aka split jumps)
Immediately follow each set of squat jumps with:
1 minute Hollow Hold
WOD:
3RFT:
12 deadlifts 95/135
9 hang cleans 95/135
6 jerks 95/135
3 thrusters 95/1325
15 pull ups
30 push ups
45 squats
* 20 minute cap *
Endurance WOD (6:30pm)
For time:
1000-750-500
Meters of running, rowing, or biking (x 2.5)
40-30-20:
Alternating DB Snatch 20/30
30-20-10:
Box Jump Overs 20/24
20-10-5:
Single arm thrusters 20/30
On-Ramp (7:30pm)
