Tuesday, July 30, 2019

Hello all!

Hope you are having a fantastic Monday and you are in the mood to get after it with us Tuesday.

Few updates to continue this week.

Big shoutout to Denise who was our 800g Challenge winner!! We will be kicking another one of these off in September for everyone to get back on track with their nutrition after enjoying their summer!

https://crossfit782.membertracker.io/products/store

Shirts are now up for pre sale here. Orders are going to go in August 5th so get your order in as soon as you can. We also still have a few hats available. And we are getting patches in to add to your own gear!

CrossFit - 6/9/12/430/530/630

Strength

12 minutes to build to a heavy:

Power Clean + Hang Power Clean

Build up in your pullup progressions

For example here we want you building up in your weight with the barbell as well as moving through your progressions on your pullups. Start with some strict pullups and work into your kipping if you have them or just work on your beat swing if that is where you are at with this movement.

Conditioning

4min AMRAP - rest 4 minutes

A:

8 C2B/Pullups/Ring Rows

8 Power Cleans (135/95) (95/65) (75/55)

30 DU’s/60 SU’s/30secs practice

4 min AMRAP

B:

4 Bar/Ring MU’s/C2B/Pullups/Strict Banded/Partner Pullups

4 Power Cleans (185/125) (135/95) (95/65)

30 DU’s/60 SU’s/30secs practice

Accessory

4 sets

25m Sled Pull

5 Tire Flips

782 Adaptive - 11am

Strength

4 sets

3 Barbell Clean & Jerks

5 Strict Pullups

Conditioning

6mins AMRAP - 4mins off x 2 rounds

24cal Row

12 Shuttle Wheels

8 DB Clean & Jerks (4 per arm)

Get at it.

- Team 782