I Ned a BBQ headcount.
Warm up:
2rd at an easy pace
10 BB Good Mornings
15 Reverse Hypers
12 Hollow Rocks
12 Min EMOM
3 Deadlifts
start @ 65% and build
Tabata – :20 on / :10 off x8
KBS 53/35
TGU 35/20
Box Jump Over 24″/20″
Medball Cleans 20/14
*rest 1 min between movements*
(19 min)
STRENGTH: C&J 5-5-4-4-3-3-2-1 8RFT 3 POWER CLEANS 185#/125# 6 WALL BALLS 20/14 9 BOX JUMPS 24″/20″
“CrossFit Total II” Clean, 1 rep max Overhead squat, 1 rep max Bench press, 1 rep max
No 6 and 7 pm classes Thursday the 30th. Come watch Janel and Matt at the Tribal Games. Master’s Qualifier Event #3 2 rounds for time of: 1,000-meter row 50 thrusters 30 chest-to-bar pull-ups Men use 65 lb. Women use 45 lb. Strength: Box Squats 5×3
Body Building: 15 min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 5 Plank Circles with a partner complete: 10RFT 250m Row 20 Weighted Walking Lunge w/1 DB 50/35 15 Wall Ball 20/14 10 KBS 70/53 *25 Min Cap*
Strength/Skill – Weighted Pull-ups 5 x 5 4 R.F.T. 20 Med-ball cleans, 20# (14#) 100 ft Walking lunge 10 One arm dumbbell snatch, right arm, 40# (25#) 10 One arm dumbbell snatch, left arm, 40# (25#)
Breakfast frittata recipe! Ingredients: 8 eggs 4 blocks of meat, (I used meatballs) 8 total blocks of veggies. I used 2 cups of sweet potatoes and 2 cups of peppers and onions nonstick spray 3 T avocado, 1 block fruit per serving hot sauce (optional) chili powder, salt and pepper Preparation: Start by cubing the…