WEEKLY UPDATE: JULY 2ND – JULY 8TH
This upcoming week we are switching from the 5-5-5 rep scheme on our strength days to a 3-3-3 rep scheme for the next few weeks. Wednesday July 4th we will run only 2 morning workouts at 9 am and 10 am in honor of the holiday. The new Mac Daddy fan is here to help with the heat but definitely make sure to stay hydrated all day long. It will help! Also CrossfitS3 conditioning classes with Erin are FREE to unlimited monthly crossfits3 members. If you have not had a conditioning class with Erin be sure to check it out there such great classes. As of now please do not use the mindbody online scheduler for these classes as you will be charged but PLEASE do contact Erin directly in advanced if you decide to attend her class via email erin.borchard@gmail.com or facebook messaging so she is able to gauge the size of classes for equipment, types of exercises, and space . This will be the first week with Kirk Brandon and Christina moving forward with Fight Gone Mad full time and wish them the absolute best and can’t be thankful enough for everything they provided. Looking forward to everyone having a fun filled challenging week worth of workouts!
Thank you ALL!
Eric Erin and Chris
THIS WEEKS WORKOUTS:
Monday
Stamina.Strength
Overhead Squats 3-3-3
3 Rounds:
10 Squat Cleans (135/95)
25 Ring Push Ups
400 m Run
Tuesday
Speed
4 Rounds:
Max Row meters 30 secs on/ 30 secs off
Max Burpee Box Jumps (24/20) 30 secs on/ 30 secs off
Max Row meters 1 min on/ 1 min off
Max Burpee Box Jumps (24/20) 1 min on/ 1 min off
Max Row meters 1 min 30 secs on/ 1 min 30 secs off
Max Burpee Box Jumps (24/20) 1 min 30 secs on/ 1 min 30 secs off
Wednesday
Strength.Speed.Stamina
Push Press 3-3-3
3 Rounds:
200 m Run
10 KB Push Press R (1.5/1.0)
10 KB Push Press L (1.5/1.0)
10 KB Sumo DL High Pull R (1.5/1.0)
10 KB Sumo DL High Pull L (1.5/1.0)
25 Pullups
Thursday
Strength
20 minutes to find 1 rep max Power Snatch
Then 80% of max power snatch 2 reps on the minute for 10 minutes
Then 8 minutes Amrap Max Toes 2 Bar. Each time off the bar constitutes in a 30 second plank hold. Scoring is based on the amount of toes to bar completed
Friday
Speed.Stamina
Power Clean 3-3-3
Tabata Intervals:
Star Jumps
Rest 2 min
Kb Swings (1.5/1.0)
Rest 2 min
Slam Balls (30/20)
Rest 2 min
Double Unders
4 minutes at each station 20 seconds on/10 seconds off
Scoring is based on your lowest total rep count out of your 8 rounds for each station
Saturday
Team Wods 8:30 + 9:30
Intro Class 10:30
Sunday
Open Gym 11:00
Benchmark (Hero) 12:00
