Sun. July 27.
4pm. Possible open gym
6:10p. HCF Softball Game
Watch the CrossFit Games Live on ESPN!
A. Movement review/Prep
B. OTM x 15 min.
Min 1: Deadlift x 3 reps @ 45%* Load next round weight after completing 3 reps.
Min 2: Max DU
Min 3: rest
*Each round of Deadlift increase 10%, rnd 1: 45%, 2: 55%, 3:65%, 4:75% 5: 85%.
AMRAP 20 min:
15 air squats
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A. Power clean + full clean progressions.
B. 15 min. building to a solid heavy of: 1 power clean + 1 full clean
C. Banded PNF + weighted frog: http://www.youtube.com/watch?v=HlA8jf6xy68
30 thrusters (65/95)
20 GHD sit-ups/abmat situps
20 thrusters (65,95)
30 GHD sit-ups
10 thrusters (65,95)
40 GHD sit-ups
“When I left Hoosier CrossFit I felt a lot of grief. The amount of knowledge and personal growth that I gained in that gym is more than I can wrap my mind around at times. There is so much that I loved about it. I’ll give ya my top three…
1. The coaches COACHED.
2. We were a tight knit family.
3. They forced us to mobilize.”
Read more from former HCF member Cara Hays thepaleopupil