6.15.21 Workout of the Day

515 Interval crew ❤️

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
1.Clean & Jerk Technique
On the every 1:30 x 5 sets
1 clean pull
1 power clean
1 jerk drive
1 push jerk

2. Conditioning, "Play It Again"
AMRAP 5:
3 Rounds
15 Pull-ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Bike of Ski
Rest 5
AMRAP 5:
2 Rounds
12 C2B
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Bike of Ski
Rest 5
AMRAP 5:
1 Round
9 Bar MU
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Bike of Ski

Interval
1. Conditioning, 5 rounds (40 minutes
ODD: 2 minute AMRAP
300 m or 300/250 m row
Remaining time max double DB hang power clean (35/20’s).
Rest 2 minutes
EVEN: 2 minute AMRAP
300 m or 300/250 m row
Remaining time max Sit-ups
Rest 2 minutes

-The desired stimulus today is for the athlete to run or row a distance sub 1:30 seconds that its sustainable every round, thus allowing the athlete to “work” for a minimum of :30 seconds on the DB and sit-ups. You may mix and/or match the run or row.-