Thursday June 30,2016

Screen Shot 2016-06-26 at 5.10.47 PM

(Mother-Daughter Back Squats for Bethany and Shannon.  Just another awesome example of how CrossFit Julia parents are leading the way for future generations to be hard working, healthy, and strong adults in the years to come.)

Register for Classes on Mindbody and Post Scores to Whiteboard

 Strength Session:

With a partner:

Back Squat

3 x 80,75,90% of 1RM

**Make sure you alternate turns with your partner and spot each other

**In between sets, do a piggy back 200m.  One person carries the other halfway and then switch to come back.

 

Level 2 WOD:

For time:
200 Double Unders
100 Kettlebell Snatch (70,53) (alternate arms as necessary)
200 Double Unders

**14 minute cutoff

 

Level 1 WOD:

For time:
300 Singles
30 Kettlebell Snatch (15 on each hand, 53,35)
40 Kettlebell SWINGS (53,35)
30 Kettlebell Snatch (15 on each hand, 53,35)
300 singles

**14 minute cutoff

 

SUMMER BOOTCAMP

For time:
Sled PULL (Bodyweight) from front door to Atlas Valley Sign
50 Ground to Overhead with the heaviest plate on your sled
Sled PUSH from sign to flower bed
50 Ground to Overhead with the second heaviest plate on your sled
Sled PULL from flower bed to Atlas Valley Sign
50 Ground to Overhead with the third heaviest plate on your sled
Sled PUSH from sign back to front door
50 Ground to Overhead with the lightest plate on your sled

**You must have a minimum of 4 plates on your sled for this that equal up to your bodyweight. If you modify, still make sure you have 4 different weight plates on your sled as a minimum.

Level 2 MODS:

MOD 1: (53,35)

MOD 2: (35,20)

 

Level 1 MODs:

MOD 1: (35,20)

MOD 2: (20,18)

MOD 3: (18, 10# DB)