Monday, June 15, 2015

Hello Everyone!

If you have sent me your email you probably have access to the PR Tracker right now and you cant update your stats for your personal records. It is good to see these so we can analyze numbers and movements and see where we can make improvements in the programming. 

Just a reminder to keep June 30th open for the CrossFit 782 Summer party. It's a Tuesday night at Charlotte Bevans. More details will follow throughout the next few weeks. 

Strength

OHS x 3reps x 3sets

After a long warm up to get the shoulders and hips ready for these we want you to move through 3 heavy(ish) sets of 3 reps after taking the bar from your back to overhead. Be safe with this movement. Build in weight as needed after a couple of warmup sets. 

Conditioning

12min Ascending Ladder

  • 3 OHS (115/75lbs) (95/65lbs)
  • 3 Box Jump Overs/Step up Overs
  • 3 T2B or K2E
  • 6 OHS
  • 6 BJO
  • 6 T2B/K2E
  • 9,9,9
  • ...

A little bit of a longer one to start off your week. A little high skill gymnastics, conditioning, and weightlifting mixed into one. Move consistently and efficiently as the rounds go on. 

- Team 782