Monday 7.22 : Beer Mile Date

Charlestown Members : Please check your email anytime after tonight and read the email you will have from us. There are some new policies at the gym that are important to understand. Nothing major, but important to clarify. Please read and any questions you have you can reach out to either Stacey or myself at any time.

MONDAY
CrossFit

Strength: Deadlift
5-5-3-3-1-1

  • This is not necessarily find a max PR for 1. This is get as heavy as you can for each rep requirement while keeping perfect technique and movement patterns.

WOD: 12m AMRAP
Buy in with 400m run, then:
5 Clean and Jerk 135/95
5 Overhead Squat
15 Abmat Situps

S: 200m, 75/55
L1: 300M, 95/65
Rx+: 155/105, MB weighted situps 20/14

Sweat
Core: 5 Rounds
30 Straight Arm Plank Knee to Elbow (alt)
12 Walking Lunges, MB or plate held OH
24 Russian Twists
8 Burpees
rest 1:00

Conditioning: 16 Minute AMRAP
Run 200m
10 Jumping Squats
20 Abmat Situps
10/8 Cal AB
20 Flutter Kicks (hollow pos.)
10 Jumping Lunges


The Program
1. Strength and WOD

2. 50 Back Rack Walking Lunges, 175/115 or at least 10# heavier than last time done @ 155/105

3. 5 Rounds
20 KB Swing 70/53
Run 200m
Rest 1:30

  • make each part of each round a SPRINT as able
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