WORKOUT OF THE DAY

Thursday, 13 June 2019

Interested in joining our July Elements group? Sign up here to reserve a spot.

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CrossFit Kids returns this Summer! 7/29-8/29. Tues/Thurs at 10am.
Sign up here.

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Part A
OPTION A:
Using 70% of what you hit on June 3rd (or 1RM), 4×8 Back Squat; rest at least 2 minutes between sets

OR

OPTION B:
Using 50% of what you hit on June 3rd (or 1RM), 4×8 Back Rack Lunge (4 reps per leg); rest at least 2 minutes between sets

Part B
Intensity:
AMRAP 10
3, 6, 9, 12, etc.
Box Step Ups (50/35)
DB Power Clean (50/35)

Consistency:
AMRAP 10
3, 6, 9, 12, etc.
Box Step Ups (45/25)
DB Power Clean (45/25)

Mechanics:
AMRAP 10
3, 6, 9, 12, etc.
Box Step Ups (35/15)
DB Power Clean (35/15)

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Just like Monday, you’re working off your 1RM. If your 1RM is significantly higher than what you hit on June 3rd, please use your June 3rd weight. Also, I would recommend that you stick with what you did last week – either the lighter, high rep squats or the lunges.

Part B is a grind. There’s no other way to describe it. Just put your head down and do the work. It’s one DB per person and you can use whatever arm you want. You can hold the dumbbell however you want for the step ups. Just do the work.

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Circuit Fit (630a/630p/730p)
50-40-30-20-10 Ab Mat Sit Ups
After each round of 50, 40, 30, 20, 10, complete one round of:
200m Run
8 Box Jump Overs
12 RKBS
16 Jumping Lunges