6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

Programming July 10th – 15th

July 10, 2017

Programming for this week everyone! Please keep in mind that we will be having some new faces on the floor starting this week from our last New You 6 Week Challenge as well as those that are starting their challenge so please welcome them to the gym and introduce yourselves!!!
There will not be a Saturday Team WOD or Saturday CrossFit Lite this week due our gym’s attendance at Natural Selection CrossFit’s Atomic Throwdown Competition!! Please come out and show your support for our gym as they represent ATCF for a great cause!!! It’s going to be a great week for training, although a hot one, so stay hydrated, stay focused, and stay the course!
Time to educate, train, and evolve!!! – Coach Shane

Warm-Up
Mobility
Foam Roll Lats – 1 min each side
couch stretch – 1 min each side
ankle dorsiflexion – 1 min each side
pigeon pose – 1 min each side
Activation
1 round
walk 200m
jog 200m
8 wall balls
10 pushups
12 situps
Barbell
5 back squats
5 elbow rotations
5 front squats
5 strict press

Monday
Skill/Strength
Front squats
16 min E2MOM (8 rounds):
x 10 reps @ 50% of 1RM
WOD
6 min AMRAP:
4 OHS 95/65lb
8 pull ups

Tuesday
Skill/Strength
5 sets of:
6-8 strict T2B
30 double unders
WOD
8-6-4-2
squat cleans 135/95
4-8-12-16
bar facing burpees

Wednesday
Skill/Strength
Strict shoulder press
5×2, ascending in weight
WOD
12 minute AMRAP
Buy In 200m run
15 wall balls 20/14
30 box overs 24/20

Thursday
Skill/Strength
Prep for Conditioning
WOD
Running intervals:
4 x 100m sprint
…1 min rest between each round…
Then, straight into:
ME 1000m run

Friday
Skill/Strength
Back squats
6×1, ascending in weight
*18 min time cap
WOD
3 minute AMRAP
4 pullups
4 push jerks 135/95
rest 3 minutes
3 minute AMRAP
8 pushups
8 deadlifts 135/95

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