Announcements:
- TLC classes start THIS week! Help yourself with better movement! CLICK HERE to learn more.
- Congrats to Josh Brown, our newest coach . CLICK HERE
Events:
- CrossFit Games Viewing Party August 4th at Miramar CLICK HERE
- Olympic Lifting Seminar August 11th email coachbryan@crossfit858.com to reserve your spot. 20 spots only!
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Week 2 of Speed work for the Jerk. All sets should be fast, efficient.
– Metcon: Each set should be close in effort and split. KB weight choices are intended to be light as there are 120 total reps.
B) Warm Up/Mobility (3:00 – 15:00)
Row 300 Meters then,
3 Sets of:
3 Strict Press
2 Push Press
1 Jerk
15 Banded Pull-aparts
10s RKC Plank
*Add light after each set
C) Strength (15:00 – 35:00)
1) Jerk: 6 x 3 @75% of 7/27, every 90s.
– Or use a moderate weight
– Reset one each rep
2) Metcon Prep:
2 Rounds of:
8 KBS
8 T2B or Knee Lifts
D) Metcon (35:00 – 60:00)
4 RFT:
500 Meter Row
15 T2B
30 KBS (53, 35)
Rest 2:00
L3: (45, 25)
L2: (Knee Lifts) (35, 25)
L1: (400m Row) (Abmat Sit-ups) (35, 25 Russian Swings)
24:00 Cap
E) Arms (After Class)
Banded Hammer Curls: 3 x 15-20. Rest 60s.