Welcome to June WildFire CrossFit! We have our Strongman Classic THIS Saturday, Rise Rehab Physical Therapy's Don't Go Spinal seminar on low back pain and our Summer Swolestice series June 23rd....plus a lot more awesome workouts coming your way.
Check Push Press for Events and stay tuned for more info on all of these.
Here's your programming for this week.... SEE YOU IN CLASS!
Monday-
Strength
Front Squat 7-7-7-7-7
WOD
3 rounds for time of:
Run, 400 m
7 Power Cleans, 50/35 kg
7 Hang Squat Cleans, 50/35 kg
7 Front Squats, 50/35 kg
Athlete Instructions
barbell weight
115/75#
Tuesday-
Strength
Weighted Pull-up 3-3-3-3-3-3
Weighted Dip 5-5-5-5-5
WOD
10 rounds for time of:
35 Double Unders
7 Devil Press, 35/25 lbs
Wednesday –
Strength
Barbell Good Morning 5-5-5-5-5
WOD
4 rounds, 1 min per station, for max reps of:
Echo Bike Calorie
Russian Kettlebell Swing, 70/53 lbs
Sandbag Hold, pick load
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Thursday –
Strength
Every 1 min for 10 mins do:
5 Power Snatches, pick load
Athlete Instructions
Touch and Go - Barbell Cycling
10 minutes to build to a challenging set of touch-and-go power snatches.
WOD
Complete as many rounds as possible in 20 mins of:
15 Wall Balls, 20/14 lbs
10 Box Jumps, 24/20 in
5 Power Snatches, 75/55 lbs
Friday –
Strength
Bench Press 8-8-8-8-8
WOD
Complete as many rounds as possible in 8 mins of:
15/12 Row Calories
10 Toes-to-bars, lbs
Rest 2 mins
Complete as many rounds as possible in 8 mins of:
Run, 200 m
10 Chest-to-bar Pull-ups
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