WOD's 8.3.15 - 8.7.15

August is here and the kiddos will be going back to school soon.  Thank God! I have teenagers in case you didn't know.  

We will be launching a new beginner course on August 24th.  If you know people that want to try CrossFit this is the perfect way to get started.  More info at www.cfj19.com 

We are phasing out of our squat/strength cycle into an Oly lifting cycle.  I have grown to love the Oly lifts.  Ever wonder why the Oly lifts are so awesome?  Click here for a great article. 

Monday

Oly Week 1 Day 1

Sets performed E2MOM

Drop each rep and resest each lift take about 10 seconds between each lift in a set

Heavy Clean

2x3 at 75%

2x2 at 78%

2x2 at 80%

2x1 at 82%

then

Row Engine Work

AFAP

5x300m row

1:30 rest between each set

Tuesday

Mayhem on the Mountain Team Event 4

Come out and watch J19 members compete

15 Min AMRAP

Teams of 2

25 Stone over the Shoulder

50 Goblet Squats 70/53

75 Box Jump Overs 24/20

100 GHD or Weighted Sit Ups

200 DU

Wednesday

10 Min Instruction and Pratice on Ring MU

then

800m run

9 mu

400m run

7 mu

200m run

5 mu

If you have less than 3 UB MU change numbers to 5,4,3

Everyone else will scale 1 pullups + 1 ring dip for each mu

Thursday

Oly Week 1 Day 2

Snatch Technique

2x3 at 60%

2x3 at 63%

2x3 at 65%

Sets performed E2MOM

Drop each rep and resest each lift take about 10 seconds between each lift in a set

These will feel light focus on technique and speed

then

E2MOM for 4 rounds

14 steps alternating front rack lounge

Set 1 95/55

Set 2 115/65

Set 3 135/75

Set 4 155/85

only go up if you are capable, all sets should be UB

weights shown are just recommendations on where to start and how to progress

Friday

3 rds

21-15-9

21 Cal Row

15 Burpee Pull Ups

9 SDHP 115/75