Group run

4.5 mile trail run @ 8 min pace

6/28/12

Overhead Strength Endurance

3 rounds of:

 -3 Strict Press (90% of 1RM)

 -5 Push Press (same weight)

 -7 Push Jerk (same weight)

* 2 min R.I. between rounds

WOD

Elizabeth

21-15-9

- Squat Clean (135/85)

- Ring Dips

In strength focus on technique and notice the difference as each progressing overhead lift gets more efficient.

Strength Endurance

Front squat 5x8 62% 1:1 15-12-9 Hang Power Snatch (115) Pull up Rest 5 12-9-6 Hang Power Clean (135) HSPU Rest 5 9-6-3 Push Press (135) Box Jump (30")

Stay tuned for news

July 2nd will mark a the launch of Rise Training. This will be a supplemental addition to CrossFitLKN's programming. This blog will be used to go into further detail into our training, why we're doing what we're doing in the gym to improve our fitness, and daily updates to help you progress. This will be a blog for people to comment openly and share information. Stay tuned.

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