Congrats to all of the Outlier’s that completed at the Frogman Challenge this past weekend, Geoff took 1st place and Russell came in 2nd place. Krystal and Nicole also came in 3rd place in their division.
Reminder this Saturday, August 20th is the Proving Grounds SoCal Fitness Classic Competition where we have over 11 teams competing at. Be sure to head on over this weekend to Francis Parker School and cheer on your fellow Outliers!!
Monday, August 15th
Strength/Skill:
EMOTM for 10 Minutes of:
2 Split Jerks (work up to 80%)
Metcon:
3 Rounds for time of:
500 Meter Row/.6 Bike/400 Meter Sprint
50 Doubleunders
3 Split Jerks at 70%
– Complete 1 round every 6 minutes
Tuesday, August 16th
Strength/Skill:
Front Squat 1 Rep Max
Metcon:
15-12-9-6-3 Reps of:
Overhead lunges (115/75)
Chest to Bar Pull Ups
Wednesday, August 17th
Strength/Skill:
EMOTM for 10 Minutes of:
Sumo Deadlift Heavy 2
Metcon:
AMRAP 3 min of:
3 Deadlifts 275/185
3 Bar-facing Burpees
Rest 3 minutes
AMRAP 3 min of:
5 Deadlifts 225/155
5 Bar-facing Burpees
Rest 3 minutes
AMRAP 3 min of: Bar-facing burpees
Thursday, August 18th
Strength/Skill:
Complete 3 Sets of:
Max HSPUs
12 GHD Sit Ups
12 Back Extensions
Metcon:
Fight Gone Bad Style:
Complete 3 Rounds of:
1 min Jumping Lunges
1 min Push Ups (hand Release)
1 min V-ups
1 min Row
rest 1 minute
Friday, August 19th
Strength/Skill:
EMOTM for 10 Minutes of:
Power Snatch + Snatch (working up to 80%)
Metcon:
3 Rounds for time of:
400m run
15 Knees-to-elbows
15 R-arm KB Snatch 53/35
15 L-arm KB Snatch 53/35
50m sled push 4/3
Saturday, August 20th
0800 and 1030am CrossFit Class
0900 Barbell Proficiency Class: Clean & Jerk Focus
11:30 AM – Free Introduction to CrossFit Class
Sunday, August 21st
9 AM – Free-For-All WOD
10 AM – Monster Mash/Open Gym
“Randy”
75 Power Snatches for time (75/55)
3 Rounds for time of:
20 GHD Sit Ups
10 Front Squats (185/135)
5 Rope Climbs (15 ft)
4 Rounds for time of:
20 Calorie Row
15 Shoulder Press (95/65)
*Rest 5 Minutes between workouts.