Workouts for 6/24-6/29/2019

PRIDE Fit is back - June 29th! It’s our 3rd annual workout to celebrate Pride! Join us for a free community workout suitable for all levels! No experience needed!
Doors at 9:30am
Workout begins at 10am
Accepting donations for Lambert House (https://www.instagram.com/lamberthouse/?hl=en)

➡️ https://linktr.ee/jetcitycrossfit Link to RSVP to the FB event!


Monday, June 24

STRENGTH

4 Supersets:
10 Front Rack Lunges
16 Prisoner Single-leg Good Mornings

CONDITIONING

5 Minutes Max Calorie Row
2 Minute Rest
5 Minutes Max Double-Unders (Fit: Single-Unders)


Tuesday, June 25

STRENGTH

3 Supersets:
8 Standing Behind The Neck Press
12 Alternating Kettlebell Z Press

CHIPPER

21-15-9:
Wallball (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
American Kettlebell Swing (Fit: 44/26#, RX: 53/35#, FB: 62-70/53#)
400m Run


Wednesday, June 26

STRENGTH

4 Supersets:
8 Segmented Deadlifts
10 Weighted Superhumans

METCON

14 Minute AMRAP:
14 Pull-ups (Fit: Toe-spot/Banded)
14 Toes-2-Bar (Fit: Hanging Knee Raises)
14 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Thursday, June 27

OLYMPIC LIFTING

15 Minutes To Find:
Heavy 1 Rep Low Hang Snatch + High Hang Snatch

CHIPPER

6 Rounds For Time:
10 Power Cleans (Fit: 95/65#, RX: 135/95#, FB: 155/105#)
10 Push-ups (Fit: Knee/Box Push-ups)
10 Sit-ups


Friday, June 28

STRENGTH

15 Minutes:
Find Heavy 1 Rep Thruster

INTERVAL

4 Rounds (:45 Work/ :15 Rest):
Jumping Lunges (Fit: Lunges)
Renegade Row (Athletes Choice)
Burpees Over Dumbbell (Fit: Bodybuilders)


Saturday, June 29

PRIDE FIT

"Stonewall 50" (25 Minute Partner WOD):
50 Dumbbell Push Press
50 Dumbbell Goblet Squat
50 Leg Raises
50 Slamballs
200m Run