Attention Parents: The Teens Program has been postponed until further notice. Any questions email gorilla@shorelinecrossfit.com or kelly@shorleinecrossfit.com. Sorry for the inconvenience.

Conditioning

Friday 07-29-16

Strength
A: Every 2 Min For 16 Min (4 Sets)
Station 1: DB Rotational Step Up x 6/leg Smooth + Anchored Sit-Ups x 12
Station 2: Single Arm DB Push Press x 5/arm @21X2 @tough + Bear Crunch x 12

Workout
B: 15 Min AMRAP of:
3-6-9-12-15 etc…
KB Swings @<=53/35
Wall Balls @20/14
Du’s/SU’s
– Goal is to complete large sets for each movement, so scale weights accordingly.

Score: Total rounds + reps of B

Conditioning Program Description

Symmetry

Friday 07-29-16

***deload week***

Strength:
A. Back Squat, 7 attempts max to build to a heavy single
– rest will increase as you build heavier
+
Workout:
12-9-6-3 of:

Power Cleans 115/75-135/95 (shouldn’t feel heavy)
Connected Strict Pull Ups (use a band as needed)
Box Jump Overs 24/20″ (no step ups, scale accordingly)

PCs/BJs: scale these movements accordingly
Pull Ups: no single reps allowed, use any grip variation

Symmetry Program Description