The Team CrownTown army that invaded the Three Amigos competition in Upland on Saturday. Great looking group we’re proud to have represent us.
Monday
CrossFit
Strength:
Every 2:30 x 5 sets perform:
2 Front Squats + 1 Split Jerk
• week 1 @ 80% of your 1RM Clean & Jerk —> same loads across all sets; add 10 pounds each week
WOD:
For time:
Row 120/100 calories
Minute 1 = Row max calories
Minute 2 = 3 Power Cleans + 6 Chest to Bar Pull-ups
• Power Cleans @ 70% of your 1RM
Warm down:
6 minutes of light cardio (you choose modality)
3 x superset of:
10 Handstand Push-ups
8 Bulgarian Split Squats, each side (add weights via KB/DB in each hand)
BaseFit
WOD:
EMOM x 30 minutes of:
Min 1 = 200 meter Run
Min 2 = 10 Lateral Burpee over PVC
Min 3 = 20 Russian KBS, heavy
• coach may scale up/down the distance and/or repetition with each athlete. The goal is challenging, but doable
Warm down:
Same as CrossFit