WODs 8.22.16 - 8.26.16 - Next Intro to fitness start 9.6.16

Lot's of new things going on at J19.  

Fitcamp classes are growing.  M-W-F 11:45 AM  (This class will take the place of Crossfit on these days)  We will have regular CF classes on Tuesday and Thursday. 

* NEW FITcamp time 6:15 PM on Thursdays.  These classes are available to existing members at no extra cost. Non members can register by clicking here.

Barbell Club - Tuesday, Thursday 5:15 PM and Saturday at 11 AM . This class is by appointment - Register Here.

Next intro class starts 9.6.16 - Register here.

Urban Purpose Challenge this Saturday - Register Here!

Monday

6 sets at 70%of 90% of 1 RM Clean from last Monday

Squat Clean preferred.

E2MOM

Set 1-1 Clean+5 FS

Set2- 2 Clean+4 FS

Set 3- 3+3

Set 4- 4+2

Set 5-5+1

Set 6- 6 Cleans

then

Crossfit Games Rewind Event 10 -100%

40 Box Overs 30/24

30 Stone to shoulder AHAP-may use slam ball

Tuesday

3 Giant sets for quality

10 Strict Press AHAP

30 sec KB Hold OH AHAP

10 Paralette Pushups weighted if possible

30 sec weighted paralette plank hold

Rest 1 min-12 min movement cap

Then for time:

Row, bike or ski 500-400-300-200-100, Bike= 1 mile-.8-.6-.4-.2

DU 50-40-30-20-10

Wednesday

3:00 on /1:00 off for 4 rounds or 16 min

30 Russian Twist with Med ball 20/14

20 Med ball Sit ups 20/14

10 V Ups

ME KBS 53/35

Then

Romwod

 

Thursday

All lifts from cycle will be based on 90% of 1RM

6x6 at 70%of 90% of 1 RM Snatch from last Thursday

Squat Snatch preferred on all sets-no more than 2 min rest between each effort

Set 1-1 Snatch+5 OHS

Set2- 2 Snatch+4 OHS

Set 3- 3+3

Set 4- 4+2

Set 5-5+1

Set 6- 6 Snatch

Then 10 min AMRAP

15 Burpees to a 6 inch target

30 Split Squat Lunges

45m shuttle sprint= 3 gym mats equals 15m in this wod

Friday

Work to the heaviest complex

3 Push Press+2 Push Jerk+ 1 Split Jerk

Then

MURPH remix Crossfit Games Rewind

3 rounds

Run 400m

20 Pullups

40 Pushups

60 Air Squat