Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Strength exercise #1
2 Rounds

• 8 Jerks (from a rack and not unbroken)
• 2:00 Jump Rope
• Rest 2:00

Record Total number of Jump Ropes from both rounds.

Competitor: Lift @ 85% of 1RM, D/U
Athlete: Lift @ 70% of 1RM, Singles
Health: Lift @ 50% of 1RM, Singles

Strength exercise #2
2 Rounds

• 8 Cleans(not unbroken)
• 2:00 Step-ups
• Rest 2:00

Record Total number of Step-ups from both rounds.
– Step-up box should be knee height.

Competitor: Lift @ 85% of 1RM
Athlete: Lift @ 70% of 1RM
Health: Lift @ 50% of 1RM

WOD

Rest 5:00 between Strength WODs and the circuit

Focus on Efficiency: 5 Rounds, no score
5 Ball Slams (Pick your weight)
10 Pull-ups (pick your Style)
15 Wall Ball (to a ball/box)