Ok Guys Here is the Lineup for the next week. Work Hard, Train Smart and Have Fun!
8/25/2012
CrossFit
Warm-Up / Skills
Animal Relay
Bear Crawl
Crab Walk
Frog Hops
Inch Worm
Metcon
With a Partner
4x400m Repeats
Partner A goes/Partner B rests (alternate)
8X200M Repeats
Partner A goes/Partner B rests (alternate)
8/27/2012
Strength
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
8/28/2012
Strength
Front Squat 3-3-3-3-3
Metcon
75 Wall Balls 20/14
75 KB Swings 53/35
8/29/2012
Strength
Hang Squat Clean 5-5-5-5-5 @ 50% 1RM
Practice – Posture and Elbow Speed around the bar
Metcon
Run 400M
25 Burpees
Run 400M
20 Burpees
Run 400M
15 Burpees
8/30/2012
Deadlift 15 Minutes 1RM
Metcon
3RFT
6 Front Squats 155/105
21 Pull Ups
Have Fun guys and girls!! We will be thinking about you while we are awy. Keep kicking ass and we’ll see you on Friday!
This is probably where we’ll be! We’ll be back to hit hard going through the Fall months and the Winter months…time flies. Get fired up for the PUMP Games and the Party on the 22nd. You all better be there!