Week of 6/17 Through 6/23
This SUNDAY we will be hosting an OUTwod event at 10am. Every body is welcome to join in on the fun!
PROGRAMMING
Monday 6/17
“WINGMAN”
2 rounds for time:
20 bumper burpee swings
30 bumper pushups
40 bumper situps
50 overhead walking bumper lunges
Start and end with a waiter’s walk around the block. Rx = 20/15kg.
Tuesday 6/18
18-15-12-9-6-3 for time:
hang power clean, 52/38kg
push jerk, 52/38kg
toes-to-bar
Wednesday 6/19
floor press up to a heavy 7-rep in 10:00, then
7 rounds for time:
35 UB double unders
15 back squats, 70/50kg
7 muscle-ups
Thursday 6/20
for time:
70 burpees
60 dips
50 box jump over, 24/20″
40 HSPU
30 single-leg squats
20 burpee-pullups
Friday 6/21
5k row for time
then practice SLIPS for as long as your 5k time.
Saturday 6/22
Tag Team DORK
AMRAP in 30:00
60 double
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees
Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags.
Sunday 6/23
OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!
ARTICLES
+ Technique by Greg Glassman – CrossFit
+ Even a Little Bit of Soda is a Lot Not Good – The Takeout
+ 10 Things to Do As An Athlete to Make Your CrossFit Experience Better – Built For This Athletics
