6.9.21 Workout of the Day

Congratulations Coach Jeff on completing your USA Weightlifting Level 1 Coaching certification.

June Challenge
Drink 100 oz of water a day.

Kids CrossFit
Session 1 of CrossFIt Kids has begun. Ages 5-12, M-W-F for the month of June. Please see Amber to sign up. Session 2 will start in July.

615 Interval class
We have re-added the 615 Interval class, Monday -Thursday.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Positions - Static Hold Benchmark
Build to a Heavy:
15s Overhead Squat Hold
-12 minute window-

Conditioning, “Check the Box”
18 minute AMRAP
Buy in: 2000/1800 m row
Into remaining time max rounds of
2 power snatches (135/95)
4 OHS
8 box jumps (30/24)

Interval
Team of 2, 25 minute Leapfrog AMRAP
10/7 bike or ski
15 KBS (53/35)
20 DUBS/40 singles

Run sub: 150 m meters

Midline: (repeat of yesterday as time didn’t allow for us to get it in).
3 rounds for efficiency
15 glute bridges
15 alternating toe touches
15 alternating DB bicep curls