JR Shortall 6/20/23 JR Shortall 6/20/23

6.21.23

Metcon
“Helen”
3 RFT
400m Run
21 KB Swings @ 53/35
12 Pull-ups

Skill Development
Turkish Get-up practice

Accessory
10 min EMOM
O: 15 Crossovers (RX+ 20)
E: 8 Box Jumps @ 30/24” (RX+ 36/30”)

JR Shortall 6/19/23 JR Shortall 6/19/23

6.20.23

Metcon
“Andi”
100 Hang Power Snatches
100 Push Press
100 SDHP
100 Front Squats
RX: 65/45

Accessory
Accumulate 3-minute L-sit
Every drop, perform 8 burpees

JR Shortall 6/18/23 JR Shortall 6/18/23

6.19.23

Metcon
“Amanda”
9-7-5
Ring Muscle-ups
Squat Snatches @ 135/95

Intermediate “Amanda”
12-9-6
C2B
Ring-Dips
9-7-5
Squat Snatch @ 115/80

Scaled “Amanda”
21-15-9
Ring Pull-ups/Ring Rows
Box Dips
9-7-5
Squat Snatch @ 75/55

Accessory
20 min Bike

JR Shortall 6/17/23 JR Shortall 6/17/23

"Girl" Week

Monday, June 19th starts our annual week of benchmark tests of the CrossFit “Girls”. We always enjoy this week because the intensity is much higher when we’re performing benchmark tests. This is our 8th year of programming “Girl” week and we’re looking forward to seeing how well everyone does.

As we traditionally do, we’ll end the week at the St. Clairsville High School track for “Nancy”.