We will have a temporary schedule change for the following dates:
Thursday August 6th – No Open Gym
Friday August 7th – 6am, 7am, 8am; 5pm, 6pm
Saturday August 8th – 10 am
Monday August 10th – 6am, 7am, 8am; 5pm, 6pm
CrossFit Urban Jungle – CrossFit
Cycle 1 Day 3
Row 15 Calories
15 Emtpy bar thrusters
B1: Back Squat (4-4-4-4)
Back squat 4×4 @80%
B2: Shoulder Press (3-3-3-3-3-3-3-3-3-3)
Strict press speed work – EMOM 10 minutes 3 reps @60% AFAP
Clean the weight from floor
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
Intensity is king! Don’t forget – you’re training your bodies, not your egos. Pick the right WOD. This is a 15 minute or less WOD.
More is just more (without intensity) or you just have too much time.
Rx: Metcon (Time)
Run 1/2 Mile
Rx+: Metcon (Time)
Run 1 mile
30 Toes to bar
20 Toes to bar
10 Toes to bar