July

Starting July 2, the Rise Training blog will begin to delve a little further into detail on what our programming at CrossFit LKN is looking to accomplish. Stay posted to better your fitness and rise above the rest.

Jackpot

1 mile max effort run. (Record time for future pacing adjustments)

7rounds
7 Ground to Overhead (135lbs)
7 Burpees
7 2 pood KB swings

no more posts til after June 5th

5x5 paralette hspu negatives(rest 1 min btw)
10x20m uphill speed sled sprints(rest 45sec btw)
5x1 tall clean(85%)
10reps thru 1rep
ring dips
push press(95)
kb swing(2 pood)
sdhp(95)

PM
Front Squat (78%) 4x4
2 position snatch (75%) x 5
Snatch Balance (work quick to heavy single)
rest 5 min with light jog

3 Rounds
15 kb snatches per arm (44lbs)
15 burpee box jumps (36")
15 GHD sits
60 double unders

AM
Row 1000m 15 burpees 15 ring dips
Row 500m  15 burpees 15 ring dips
Row 250m 15 burpees 15 ring dips

PM
Front Squat 78% 4x5
Push Press 73% 4x5
Snatch Pull 93% 4x5

2 min AMRAP
100lbs thruster
15 c2b pullups
rest 2 min
1 min AMRAP
15 c2b
rest 1 min
30 sec AMRAP
15 c2b

Track Work
5 Rounds
400 m Run
15 2 pood kb swings
2 sand bag carry's up 20m steps
5 burpees