Wednesday, June 5, 2019

G’day all you amazing people.

Getting set up for the weekend here. Hoping for some nice weather after we have some rain in the forecast.

Get yourselves outside and moving about if you can. Choose your attitude for the day, be grateful for what you can do, and remain strong when the world seems to turn against you. It has not.

CrossFit - 6/12/330/430/530

Strength

15min EMOM

0 3 Deadlifts

1: 30-40sec Handstand Hold or 25’50’ Handstand Walk

2: 30-40sec Bar Hang

Get your deadlifts set up and then get to work a bit on that gymnastics strength.

Conditioning

4min AMRAP x 2 - Rest 4 minute b/w bouts

8 Deadlifts (225/155) (185/125) (135/95)

8 Lateral Burpees over the Bar

Get it.

Stars For Life - 10am

Strength

Superset these three movements

Wall Walk Practice x 2reps x 3sets

Ring Rows x 5reps x 3sets

Russian KBS x 10reps x 3sets

Conditioning

12min Partner AMRAP - alternate rounds

12 Ball Slams

8 Shuttle Runs

4 Burpees

Get after it.

Olympic Lifting - 630pm

EMOM 5

Tall Snatch + HH Snatch + Snatch Drop + Snatch Balance @Barbell

EMOM 6

Tall Snatch + Snatch Drop @30-40%

EMOM 6

Hang Snatch + Snatch Balance @50-70%

EMOM 10

Full Snatch @80-85%

- Team 782