Good Luck to those athletes competing at CrossFit By The Sea’s Summer Slam today! If you have time, shoot over there to watch them compete and to support our CFSE Athletes! Good luck guys!!
Today’s Workout
- With a partner complete 5 rounds through EACH, switching every 2 rounds of:
- 1 Rope Climb (CRX- legless)
- 200m Row Sprint
- 3 Deadlifts (315/225#)
Today’s Workout
Strength
- 5×5 Back Squat @90% of your 5RM on 6/6/16
Conditioning
- 3 Rounds EACH for time
- 10 Toes to Bar
- 15 Burpees
- 200m Run
- Rest 1 minute between rounds
- 3 Rounds EACH for Time
- 10 HSPU
- 15 Chest to Bar Pull Ups
- 20 Double Unders (CRX- 40 Double Unders)
- Rest 1 minute between rounds
*Rest only 1 minute between metcons
Weightlifting:
1 High Hang Clean + 1 Hang Clean + 1 Clean and Jerk (OT2M x 8 Rounds)
Complete 1 Set every 2:00 for 8 Rounds
Metcon:
Lurong Benchmark #4
10 Hang Power Cleans
20-Yard Shuttle Sprint
8 Hang Power Cleans
40-Yard Shuttle Sprint
6 Hang Power Cleans
60-Yard Shuttle Sprint
4 Hang Power Cleans
80-Yard Shuttle Sprint
2 Hang Power Cleans
100-Yard Shuttle Sprint
10 Hang Power Cleans
20-Yard Shuttle Sprint
8 Hang Power Cleans
40-Yard Shuttle Sprint
6 Hang Power Cleans
60-Yard Shuttle Sprint
4 Hang Power Cleans
80-Yard Shuttle Sprint
2 Hang Power Cleans
100-Yard Shuttle Sprint
Level 3 – 155/105
Level 2 – 105/75
Level 1 – 75/55
Level 2 – 105/75
Level 1 – 75/55
Next Level:
21-15-9
Cal Row
GHD Situps
-rest 1 minute, then:
9-15-21
Deadlifts 225/155#
T2B
Cal Row
GHD Situps
-rest 1 minute, then:
9-15-21
Deadlifts 225/155#
T2B
Today’s Workout
- 4 Rounds For Time (30:00 Time Cap):
- 24 Calorie Row
- 21 Wallballs (20/14#)
- 18 KB Swings (53/35#)
- 15 Box Jump Overs (24/20″)
- 12 Burpees
*If you are unable to row 24 Calories in 2 minutes or less, please scale to the following:
- 16/18 Calorie Assault Bike, 18/20 Calorie Row, OR a 400m Run.
