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Training for Monday, June 25th

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Warm Up
Group Circle
3 Rounds
4 Push Ups
8 Blank Bar Thrusters
8 Beat Swings

Pressing Strength
Bench Press
14:00 to build to a heavy set of 3
*take 2:00-2:30 rest between heavier sets.  Target should be 90% of your 1 Rep Max

Workout of the Day
For Time (19:00 Cap including rest intervals)
21-15-9
Thrusters 95/65
Pull Ups
2:00 Rest
12-9-6
Thrusters 115/80
C2B Pull Ups
2:00 Rest
6-4-2
Thrusters 135/95
Bar Muscle Ups

*Today’s workout as prescribed is very challenging, both in terms of weight and gymnastics.  All members should make an effort to progress the weight of their bar each segment, even if scaling. Those without Pull Ups should try jumping pull ups and jumping C2B pull ups today using the Open standards.  If unable to meet the standards for jumping pull ups, use ring rows with progressing difficulty from segment to segment, moving feet further forward for a more challenging pull.

Cardio CrossFit (9:30am)
For Time
-400m run then-
21-15-9
Thrusters 75/55
Pull Ups
-then 400m Run-
15-10-5
Thrusters 95/65
Pull Ups
-then 400m Run-
9-6-3
Thrusters 115/75
Pull Ups
-then 400m Run-

Cool Down
10 Scorpions
1:00 Lat Foam Roll each side
1:00 Quad Foam Roll each leg
1:00 Banded Lat Stretch each side