Thursday 6.20.19 CrossFit

Box Brief

Summer Solstice Workouts
Vote Live on FaceBook

CROSSFIT

STRENGTH

Back Squat 3 x 5
Squat Clean 6 x1

METCON

EMOM 16
Min 1: 10 Romanian Deadlifts
Min 2: 10 Goblet Box Squats
Min 3: 10 Air Squat Jumps
Min 4: 180′ Asymmetrical Carry

FINISHER

5 Minutes of Static Stretching
– Or –
Summer Slim Down Xtra Work

ENDURANCE

METCON

Complete For Time
Buy In:
1,000m Row
– Then –
12 Rounds
6 DB Power Cleans
6 Burpees
– Then –
Cashout :
1,000m Row

KIDS/TEENS

STRENGTH/SKILL

Sumo Deadlift

METCON

AMRAP 8mins
10 Overhead Squats
10 Hang Squat Cleans

WHITEBOARD BRIEF

– Strength: Today is week 2 of our Back Squat rep work. All sets should be challenging, but there should not be any breakdown in technique. We’ll conclude today’s work with a challenging squat clean single over the course of 6 sets done every 60s. A few things to note for today – Back Squats will likely feel lighter than 80% for most – this doesn’t mean go heavier, this means work on being faster and moving with perfect technique. The purpose of the squat clean work is work up to a heavy single – roughly 85% of 1RM in 6 quick sets. We want you to end on a high-note – there should not be any missed reps here.
– Metcon: Today’s metcon consists of a few elements mainly to train the posterior chain, grip, core, and aerobic system. This workout is more of an accessory piece but will still elevate your heart-rates as well as challenge you from head to toe. All weight choices should be heavy. A good rule of thumb for the RDLs is using 100% of their squat clean weight today.

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet

By | 2019-06-19T07:10:06+00:00 June 19th, 2019|CrossFit Kids, Endurance, WOD|Comments Off on Thursday 6.20.19 CrossFit