Be CrossFit

No Partner WOD Today.

Strength: 0:00-12:00

50 Back Squats @ 60%
**Break up however you’d like**

Rest & clean up 12:00-15:00

WOD: @ the 15:00 mark

2001m Run
(800-600-400-200)
🦅🦅🦅🦅🦅🦅🦅

3 Rounds
9-0ft Walking Lunge
11- Standing C2

🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸

4 Rounds
9- DB Sn**ch
11- DB Box Step Ups

🗽🗽🗽🗽🗽🗽🗽🗽

3 Rounds
9- Goblet Squats
11- Burpee T2B

RX: 50/35 DB
RX+: 70/50

Today’s intervals aren’t complicated.

Push the run-Attack the Echo Bike-Recover just enough to do it again.

Do the work. Earn the result.

WOD: ECHO / Run
Choose your path for the day.

Every 6:00 x 6

3 Sets
5- Easy
15- Pace 1
5- Easy
15- Pace 1
5- Easy

—Into-

3 Sets
2:00 Build ( Every :30)
:30 Easy
:30 Hard


Run:
6 Rounds

200 Easy
:30 Rest
400 Building (building 100m increments)
1:30 Rest

Next week these Olympic Strength days will be spaced out. This shortened week mixed the days up a bit.

Strength: cleans
A: 5 Sets
Hang Power Clean + Power Clean
@60-70%

B: 5 Sets
Power Clean 1.1


WOD: From the Rack

Every 3:30 x 6 Sets

10- Back Rack Lunges (@50% 1RM FS)
2- Rope Climbs (2 Pulls as high as you get)
15/12- Cal Row/Ski

New Strength cycle starts today. (Next week snatches will be Monday )

Strength: Sn**ch
**The complex each week should warm you up to move right into the second part of quick singles.

5 Sets
1 P. Sn**ch +1 Hang P. Sn**ch + 1 Squat Sn**ch
@ 60-70% of Power Sn**ch

5 sets of
1.1 Sn**ch 73% of Squat Sn**ch

WOD: 6 Rounds
2:00On /2:00 Off

12- Toes to Bar
12- Dual DB Push Press
Max Effort Box Jump Overs

One class for labor Day. 9:00AM

Team of 3

30:00 Cap
(*Team Run*)


*70*60*50*40*30*20

Come tomorrow to see the WOD.

Strength: Sn**ch
8 x 2 @ 50-60% “Deload “

WOD: Partner WOd

7 Rounds
60- Double Unders
18- OHS 115/75
18- TTB
18- HSPU

RTG
60- Double Unders
15- OHS 135/95
12- Sync TTB
9/9- SHSPU/ WF HSPU

***Reminder, Next Monday Laborday will only be one class at 9:00AM***

For the next strength Cycle, Every Thursday will be a training day for either Echo Bike volume or Runnjng Volume. Ideally athletes will choose one and stick with the progressions over the 8 weeks.

WOD:

ECHO: Every 6:00 x 6 Sets

5/4- Easy Cals
15/12- Pace 1
5/4- Easy Cals
10/8- Pace 2
5/4- Easy Cals
5/4- Pace 3
5/4- Easy Cals

Pace 1,2,3 should all be tough but increasing in speed
Example :
Easy 50 cadence
Pace 1: 62-65 Cadence
Pace 2: 68-75 Cadence
Pace 3: 80+ Cadence



RUN: outside

4 Sets

400 Easy (1:00)

600 Building*** (2:00)

*** 300 pace 1***
150 pace 2
150 pace 3

Strength:

3 Position P. Clean

Hips- Knees- Floor

Accumulate 12 Complexes
@ 50-60%

WOD: (4 Choices) 20:00 for all

option 1
AMRAP
1000m Ski
40- Burpees to Platform

Option 2
For Time
1000-750-500-250 Ski
40-30-20-10 Burpee to Platform

Option3
16- Box Jump Overs
12- Toes to Bar
8/8- DB Jerks 50/35

*** Athletes if needed can replace skier with Rower***

Strength:
Push Press

5 x 8 reps @ 50-60%

WOD: Every :75 x 15 Rounds

A: 22 Wallballs

B: 2- Rope Climbs
(As high as you can get in two pulls each time)

C: 12- DB Bench Press