Announcements
+ June Events & Activities +
13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm
14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am
CrossFit One World – CrossFit
New Training Cycle
This new training cycle we will be focus on three main lift for our strength:
Back Squat
Push Jerk
Power Clean
For conditioning, we will be working in the 5-10min range in conditioning, the goal is faster turnover movements
Max Effort Lower
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
Ankle stretch x 30s/ea
+
3 sets:
20 Lunge Jumps
25 Banded good mornings
20 Shoulder taps
Strength (5 Rounds for weight)
Every 3min x 5 sets
8 Back Squats
5 Seated box jumps
Build to 8RM
Conditioning (Checkmark)
3RFT (12min Cap)
8 Thrusters 115/85lbs
400m Run
RX+ 135/105
Accessories (No Measure)
3 sets:
12 DB Split Squats
:30s Hollow Hold
rest as needed