WEEK OF 8/13/18

It is the week of our annual Affiliate Summer Slam, the Philly areas #1 team event.  This is our 7th time putting on this event and we have 200 athletes from as far as Maryland coming to compete.  If you have not signed up to volunteer yet and are able to do so please, please email vince@crossfitgeneration.net.  This event is not to miss if you can stop by.  It is quite the fitness spectacle that Coaches Vince, Mike, and Mark put on at CFG.  Hope you can stop by.

MONDAY

Strength/Skill

EMOM for 8 minutes:
Min 1 and 2: 5 Power Clean @ 60%
Min 3 and 4: 4 Power Clean @ 65%
Min 5 and 6: 3 Power Clean @ 70%
Min 7 and 8: 2 Power Clean @ 75%

WOD

AMRAP in 10 minutes:
4 Front Squats (155/103)
8 Ring Dips
-Scale load and bar dips as needed.

TUESDAY

Strength/Skill

Ladder Drills

WOD

 2 x 1 mile runs.  Rest 6 minutes between.

WEDNESDAY

Strength/Skill

Shoulder Press
75% x 4 x 5 sets

WOD

3 x 1 minute intervals at each station.  Score total reps:
Medicine Ball Cleans (50/30)
Box Jumps (24/18)
Bench Press (115/73)
Rest

THURSDAY

Strength/Skill

Barry’s Core Blast (DVDs available 🙂

WOD

Partner WOD
4 rounds for time:
150 Double-Unders
1000m Row
Break up the reps and meters any way you and your partner would like.

FRIDAY

Strength/Skill

None today

WOD

5 x 3 minute rounds:
Run 400m and in time remaining:
Round 1: Max Pullups
Round 2: Max Pushups
Round 3: Max Abmat Situps
Round 4: Max Squats
Round 5: Max Burpees
Rest 90 seconds between rounds. Score is total reps of all 5 rounds.  Scale the run as needed to 200-300m

SATURDAY

Summer Slam 2018.  No classes for any programs.