02JULY2014

02JULY2014

Reminder: Gym will be closed July 3-6 but will post WODs you can do on your own OR you can do any number of the "travel WODs" found in the CrossFit Anacortes custom WOD journals that you can purchase for just $20! 

 

Programming note: We will take a week off the current strength program before starting another 4 week cycle. When we resume the strength program on Monday July 7, you will add 10lbs. to your squat and deadlift 1 RMs and 5lbs. to your push press 1 RM and use those new, bigger maxes to calculate your weights for the next 4 weeks. So if you don't know your maxes for these lifts, take this week to find them! And record them somewhere! Did I mention we have custom WOD journals for sale?

 

STRENGTH/SKILL: If you do not know your current (within 8 weeks) 1RM Back Squat, Push Press or Deadlift, find it.

 

WOD: "Hammer"

Five rounds, each for time, of:
5 power clean (135/95)
10 front squat (135/95)
5 Jerks (135/95)

20 Pull-ups 
Rest 90 seconds

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