Workouts for the Week of June 17th

"Great leaders are almost always great simplifiers, who can cut through argument, debate, and doubt to offer a solution everybody can understand." —General Colin Powell

Do all baseline workouts with strict percentages, not traditional CrossFit “Rx” weight standards (but do not exceed them).

Monday
TESTING - “Fran”
21-15-9
Thruster @50% 1RM
Pull Ups

PACING/RECOVERY
4x500m Row 1:1


Tuesday
20 min SN skill work – absolutely no lifts over 80%

CONDITIONING
3 Rds, each for time:
100 DU (300 Single Unders)
30 Push Ups
3:00 Rest
Do not include rest time in round time.
20 min cutoff


Wednesday
20 min HGCN + JK skill work – absolutely no lifts over 70%

Then:

TESTING - “Diane”
21-15-9
DL @50%
HSPU


Thursday
20 min gymnastics skill work - athlete’s choice

TESTING - 7 min AMRAP:
Burpees


Friday
TESTING
30 MU for time
-or-
30 Pull Ups and 30 Ring Dips for time
10 min cutoff

PACING/RECOVERY
6x400m Run 1:1


Saturday
TESTING
“Isabel”
30 SN for time @60%

-minimum 10:00 rest-

“Elizabeth”
21-15-9
Squat Clean @50%
Ring Dips


The wings in our crest represent swiftness and protection. Any team without strong leadership
is sure to fail. A good leader ensures the mission is accomplished swiftly and takes
care of their people, protecting them from repeated mistakes.