171 CrossFit – Thu, Jul 6
 Summer is here, and it is time to get jacked and get tan! Our 8-week Oly cycle is here, which means getting the PR board ready for members to celebrate their progress over the next two months!

Our COMPETE program also has some barbell cycling work queued up for July, and FLEX has some heavy hinging on the docket for massive back and  gains for athletes that want it.

The temperatures are heating up, and so is the programing. Let's go!

Warm-Up
Warm-Up
<p>1:00 Cardio Choice</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>10 PVC Pass Through</p><p>5 PVC Push Jerk</p><p>5/5 DB RDL</p><p>10 Shoulder Taps</p><p> </p><p>Into…</p><p> </p><p>1:00 Cardio Choice</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>5 PVC Hang Muscle Snatch</p><p>5/5 SA Bent Over Row</p><p>10 Alt DB Slides</p><p>10 Alt. V-Ups</p>

Workout – All
Metcon
<p>EMOM x 30 MINUTES</p><p>MIN 1 – :45 Cardio Choice 1</p><p>MIN 2 – 1 Barbell Complex*</p><p>MIN 3 – :45 V-Ups</p><p>MIN 4 – :45 Cardio Choice 2</p><p>MIN 5 – :45 DB RDL + Bent Over Row (Athlete Choice, Moderate)**</p><p>MIN 6 – :45 Plank Hold***</p><p> </p><p>*Complex = 1 Snatch Grip Deadlift + 1 High Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch.</p><p>SN-DL + PS are performed from below the knee. Complete with Empty Barbell this is a primer for tomorrow’s lifting.</p><p>**1 Rep = Bow to down position in RDL, perform BOR, then stand.</p><p>***Ring Plank Hold Optional.</p><p> </p><p>(No Measure)</p>

Optional Cool Down
Metcon
<p>EMOM x 6 MINUTES</p><p>MIN 1 – 5 Slow Kang Squats + 10 Alt. 90-90 Hip Rotations</p><p>MIN 2 – 10 Alt. Bird Dogs w/:02 Pause</p><p>MIN 3 – 10-15 Wide Grip Barbell Curls</p><p> </p><p>(No Measure)</p>