Tuesday 1 July 2014

Tuesday 1 July 2014

Crossfit 619

 

9am CLASS ONLY on 4th of July please wear your RED, WHITE, AND BLUE.

crossfit 619

Athletic (Beginner Fitness Level)

Strength

5 x 7 Back Squats

Workout of The Day
5 Rounds
12 Kettlebell Swings
12 Kettlebell Bottoms Up Press
400 Meter Run

Beast Mode (Intermediate, Advanced, Elite Fitness Level)

Strength

Superset

  • Back Squat 4 x 4 (7)
  • Gymnastics Pull Overs 4 x 2
  • Every 3 Minutes

Superset

  • Back Squat 4 x 4 (7)
  • Rope Climb 4 x 2
  • Every 3:30 Seconds
Supplemental Skill/Strength
  10 Bar Muscle Ups (Not for Time) Try to string them together
  15 Minutes to find your Deadlift 3 Rep Max after Back Squats

Workout of The Day

CrossFit Hero WOD “DT”
5 Rounds
12 Deadlifts 155/85 Level 2 135/75 Level 3 115/65
9 Hang Power Cleans
6 Push Jerks

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