4th of July Crossfit schedule:

8:15 and 9:15am classes only.

Bladium will be open from 7am-4pm.

We will have a special 4th of July partner/team wod.

Warmup:

500 m row or 400m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

5 pull ups

15 air squats

10 V-ups

10 super mans

Workout warmup:

On the 2 min for 5 rounds

Complex of, 1 hang clean, 1 squat clean, 1 clean and jerk. Get heavy. 

Workout:

3 RFT  
10 Clean and jerks 135/95, RX+ 155/105, RX++ 185/125
400 meter run
 

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Jerk Position x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2:30, for 20 minutes (8 sets):
Clean + 2 Jerks x 1 rep

*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-4 @ 75% of 1-RM Clean & Jerk
*Sets 5-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-8 @ 85% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 @ 93% of 1-RM Enderton Front Squat Complex
*Set 2 @ 90% of 1-RM Enderton Front Squat Complex
*Set 3 @ 87.5% of 1-RM Enderton Front Squat Complex
*Sets 4-5 @ 85% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds

Skill:

Max MU's in 5 minutes