Go Jolynn!
See you guys at the CrossFit Games watching party tonight!

With a partner for time:

100 Double Unders
150 Sit-ups
100 KB Swings (53/35)
Run 200m
100 KB Swings
150 Sit-ups
100 Double Unders

Strength
Squat clean from floor 5x3 55% of 1rm bs

Endurance
Run 200m + 10 MB hang squat cleans
Repeat x3, rest as needed

Metcon
16 min EMOM
Even 4 clean and jerks (30% of 1rm back squat)
Odd: 5 ring dips + 5 box jumps (24/20)

Yoga tonight at 6:30pm. FREE for members, $15 for non members.

5 rounds:

30 sec mtn climbers

30 sec rest

30 sec goblet lunges

30 sec rest

30 sec supine ring rows

30 sec rest

Strength
Strict Press 3x8 35% of 1rm bs

Endurance
EMOM 8 min
Even: 20 light presses
Odd: row or airdyne

Metcon
5 rounds for time:
200m run
40 double unders
10 kbs 70/53

15 min cap

Thursday night yoga at 6:30pm! FREE for members, $15 for non members.

 

 

 

Check out the June training video! Share it with your friends on Facebook so they can see what a badass you are! And don't forget to like Hostag3mediaLLC & Harmland Visions LLC on Facebook too! These guys sweat with us and create these amazing videos and pictures of us sweating!

Strength
Snatch Balance 5x3 45% of 1rm bs

Endurance
EMOM 8 min
Even: max kbs
Odd: 10 light snatch balances

Metcon
For time:
21 power snatches 75/55
21 lateral barbell burpees
15 OHS 75/55
15 lateral barbell burpees
9 squat snatches 75/55
9 lateral barbell burpees

 

"We are half way through our 12 week strength cycle.  While the intent of this period is to make each member of CFNM stronger, my ultimate goal is to make each member more powerful.  There is a big difference between strength and power - in a nutshell, strength is how much weight you can move or lift, while power is how fast you can move or lift that weight.  Some movements are strength movements – deadlifts, squats, and presses should be done in a controlled manner – going slower is encouraged.  Olympic lifts are power movements requiring quickness – you can’t do a heavy snatch or clean in slow motion.  You limit your potential for growth in both strength and power if you focus more on the amount of weight you are using rather than the form you are using.  When in doubt, ask the coaches to check your form, or better yet, have them video you (with your phone) so you can see what your form looks like." -Coach George

 

Strength

Back Squat 3x8 68%

 

Endurance

3 rounds, 0:20 at each station:

battle ropes

squats

airdyne

rest

 

Metcon

10 min AMRAP

5 C2B pull ups

10 sit ups

10 goblet squats 53/35