Announcements
There is no WIN-Durance Wednesday this week due to Independence Day. We’ll be performing the Hero WOD, “Klepto” tomorrow for our long WOD of the week.
CrossFit Jacked – CrossFit
Weightlifting
Paused Back Squat (20 minutes to complete the following)
Hold 3 Second Pause at the Bottom.
2 sets of 3 reps @ 75%
2 sets of 2 reps @ 80%
*base percentages off 1RM Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
Shrute Farms
14 Minute AMRAP
100 Meter Farmers Carry 50/35
30 AbMat Sit-ups
100 Meter Farmers Carry 50/35
15 Deadlifts 205/145
FARMERS CARRY
– Grind away at the farmers carries, aiming for 1 break maximum
– Moving the feet quickly can decrease the time under tension
– Use the AbMat Sit-ups and Deadlifts (breaking those up) that follow as an incentive to hold on longer
ABMAT SIT-UPS
This is your chance to get weight out of your hands and move at a steady pace
Focus on breathing to get the heart rate down
DEADLIFTS
– Weight should be something athletes can complete in 3 sets max
*If short on dumbbells for carries, athletes can also use kettlebells