6/30/2018

28
Jun

6/30/2018

***July 2nd-8th Schedule Update***

July 4th

Join us for either a CrossFit or Weightlifting class at 9:00am before you head out for your Independence Day festivities.  Wear your best red, white and blue and be ready for some water balloons and fresh fruit to cool off after the WOD.

Saturday, July 7th-8th

ACCF will host a CrossFit Level 1 Certificate Course on Saturday, July 7th and Sunday, July 8th.  To make sure you all get a workout in before the gym closes for this weekend, we will hold a class and Open Gym on Saturday, July 7th from 6:00am – 7:00am.  We will resume our regular schedule on Monday, July 9th.

 

LIFT
EMOM 2 (5 sets)
Hang Power Clean + Hang Squat Clean + Jerk

CONDITIONING
ZERO DARK THIRTY (TEAM VERSION)

In Teams of 3, with a 30:00 Time Cap:

3 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (95/65)
… Directly into: 150/100 Calorie Assault Bike
2 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (115/80)
… Directly into: 150/100 Calorie Assault Bike
1 Round: 30 TTB, 30 Burpees, 30 Power Snatches (135/95)

ZERO DARK THIRTY (INDIVIDUAL VERSION)

3 Rounds:
10 Toes to Bar
10 Barbell-Facing Burpees
10 Power Snatches (95/65)

50/35 Calorie Assault Bike

2 Rounds:
10 Toes to Bar
10 Barbell-Facing Burpees
10 Power Snatches (115/80)

50/35 Calorie Assault Bike

1 Round:
10 Toes to Bar
10 Barbell-Facing Burpees
10 Power Snatches (135/95)

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