June 20 - June 25

Good luck to CrossTimbers Barbell Club's three youth lifters who are competing at Youth Nationals in Weightlifting in Austin this coming Friday, June 24! What a huge accomplishment for them! 

Monday, June 20

Happy birthday Jason M. and Kyle!

A. Pistol Skill Work

B1. HSPU
5 x 60%

B2. Back Squats
10 at 50%
8 at 60%
4 x 6 at 70%

C. For time:
400m Run
40 Russian Swings ((70/53)
400m Run
40 Russian Swings
400m Run
*10:00 Cap

 

Tuesday, June 21

A. Kipping Toes to Bar Skill Work

B. Strict Pull-ups
EMOTM x 4 at 65%
Kipping Pull-ups
EMOTM x 3 at 50%

C. 3 Rounds:
5 Power Cleans (185/115)
15 Box Jumps (24/20)
40 Double Unders

 

Wednesday, June 22

Happy birthday David F. and Janelle!

A. Overhead Squat Skill Work

B.  EMOTM x 7
3 Snatch at 75-80%

C. AMRAP 16:00
100m Suitcase Carry (53/35)
30 Burpees
10 HSPU
5 Deadlifts (275/185 or 70%- whichever is lower)

 

Thursday, June 23

Happy birthday Peter!

A. Rowing Skill Work

B1. Thrusters
4 x 10
B2. Side Plank
4 x :30

C. For time:
500m Row
50 Toes to Bar
50 Push Press (115/75)
50 Wall-balls (20/14)
400m Run
*17:00 Cap

 

Friday, June 24

Happy birthday Kelli, Dugan and Brian A.!

A. Double under and Triple Under Skill Work

B1. Pendlay Row
4 x 8 with pause
B2. GHD Sit-ups
4 x 15-20

C. Bear Complex
5 Rounds of 7 Cycles:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*For weight, not time

 

Saturday, June 25

Happy birthday Brandon M. and Molly A. (Sunday)!

A. Kipping Pull-up Skill Work

B. EMOTM x 8
4 Front Squats at 70%

C. 3 Rounds:
25 Box Jumps (24/20)
15 Pull-ups
7 Snatches (115/75)