Ladies, let’s do this.  #USWNT #OneNationOneTeam. In honor of Women kicking ass on and off the field…Mark your calendar: MVMNT Ladies Night Out coming Saturday, August 8th. More details coming soon.

Tomorrow CrossFit in the Park!! Because it’s better outside. Larry Bell Park off Fairground. Meet in the middle of the track next to Cobb Gymnastics at 9:30 am. You might get a little muddy…so, red, blue, but you might skip the white.

Good luck goes out to our Tribe coach, Lyndzey, as she heads to The Garage to compete in Firecrackers & Kilos, a USAW Olympic Weightlifting meet. May her snatch be perfect and clean be heavy.

Warmup
Speed Ladder
Hip Mobility Series

Levels 2-4
10 Downdog Push-ups
Practice movements from the barbell complex with empty bar/light weight

Levels 0/1
10 Downdog Push-ups
Practice movements from the kettlebell circuit with light weight

Conditioning

“Free Range Children”

Levels 2-4
Barbell Complex – 6 Rounds/6 Reps of each movement
Alternate each round with a partner (2-3 people per bar)

Clean Pull
Hang Power Clean
Thruster
Behind the Neck Lunge (3 per side)
Behind the Neck Snatch-grip Power Jerk

The barbell complex should be performed with the same load for all 6 rounds. This rep scheme is extremely challenging. Each round is one unbroken set. If you can’t finish all 30 reps, your score is 0 for that round. There are to be NO broken sets–once you put the bar down, it is your partner’s turn. If you change the weight on the bar between rounds, your load score is 0. Post total completed rounds and the load to comments below (e.g. 5/135).

Levels 0/1
Double Kettlebell Complex
5 Rounds: 5 Reps each unless noted

Clean and Press
Swing
Clean and Lunge
Swing
Get-up (one on each side)
Swing
Clean and Front Squat

Rest 1-2 minutes before the next circuit.