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Fun team workout! Come enjoy the weather and community.

Weightlifting Strength Development Progressive Series- Week 2 of 4 Conv or Sumo Deadlift:Load: Set 1: 3 x 70% Set 2: 3 x 80% Set 3: ME x 90% Gymnastics Conditioning, Short/ Sprint Duration “Barb”For time, 1 round: 62 air-squat box jumps. 2:00 rest, then: “Charli”For time, 30 rounds: 2 push-ups 2 sit-ups BJ: SC=easy height, RX=24/20PU: SC=to a box, RX=to the

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“99 Problems”
For time, in teams of 3:
 99 bench presses
 9 gymnastics pull-overs
 99 toes to rings
 9 gymnastics pull-overs

Tri-Modal Conditioning, MidLong-Duration (Chipper)

“The Distance”
 For time,
 10 wall walks
 15 deadlifts
 25 goblet squats
 50 pull-ups
 75 double-unders
 100-meter sled push
 400-meter run or row

Weightlifting Strength Development Progressive Series- Week 2 of 4

Back or Front Squat:
Load:
 Set 1: 3 x 70%
 Set 2: 3 x 80%
 Set 3: ME x 90%

Tri-Modal Conditioning, MidDuration “CrossFit Open 17.4” AMRAP 13: 55 deadlifts 55 wall-balls 55 calorie row 55 handstand push-upsDL: SC=135/95, RX=225/155WB: SC=20/10, RX=135/95HSPU: SC= HRPU, RX=wall Tri-Modal Conditioning, MidDuration “Road Trip” AMRAP 13: 20 parallette hops 20 over-parallette burpees 20-step sled push, low-handle 200-meter runSled: 2 plates for boys, 1 for girls After-Hour Balance & Strength Accessory Exercise Balance: Spend 5-8 minutes practicing single-leg balance.Strength: 30

Weightlifting Strength Development Progressive Series- Week 1 of 4

Conv or Sumo Deadlift:
Load:
 Set 1: 5 x 65%
 Set 2: 5 x 75%
 Set 3: Max reps x 85%

SURPRISE! 

Gymnastics Conditioning, Short-Duration

“Plank City”:
 For time, in teams of 2:
 150 parallette shoot-thrus
 150 plank-hold high-fives

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“Clay”
 AMRAP 7:
 3 squat cleans
 9 rope climbs

3 minutes’ rest, then…