HAPPY CANADA DAY!!

June 30, 2019

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)

 

 

 

Please reload

Featured Posts

Saturday morning WODs and Eleventh Element!!

December 13, 2019

1/10
Please reload

Recent Posts

December 13, 2019

December 12, 2019

December 11, 2019

December 10, 2019

December 8, 2019

December 6, 2019

December 6, 2019

Please reload

Archive