Monday 7.23.18

 Jessica T.

Jessica T.

800g Challenge - Headed into the 2nd half of the challenge!!

Ya'll are KILLING this challenge!  We've gotten through a few weekends now -- so let's finish strong!  I appreciate the feedback and want to share with you one of my favorite texts I received from a Shotgun athlete on Day 9:

"Idk if it's the 800gchallenge or what, but I felt great yesterday and today while WOD-ing.  And I haven't been craving stuff as often!  I feel like I've already won and it's only been 9 days!"
 
Upcoming Events:
- Tuesday, Aug. 7 - 800g Challenge Ends.
-  Saturday, Aug. 11 - Shotgun River Day.  12-??  ADULTS ONLY.
-  Saturday, August 25 - Weightlifting Clinic with Chad Vaughn at Shotgun CrossFit.  For ALL LEVELS.  Do not have to be a Shotgun member to attend.  Sign-ups coming soon.
-  Monday, September 3 - Annual Shotgun Scavenger Hunt
-  Saturday, Sept. 22 - SHOTGUN 6 year Anniversary Party -- “Straight Outta Shotgun”. 

STRENGTH:
Every 3 minutes, for 15 minutes (5 sets)
3 reps Front Squat with a double bounce 
*Sets 1-2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Sets 5 @ 80-85% of 1-RM Front Squat
(SEE VIDEO BELOW: Double bounce means you will bounce twice at the bottom of the squat to stand up)

New to CrossFit?  No double bounce. 3 Front Squats


WOD:

50 Double-unders
50 Abmat Sit-ups
50 Double-unders
50 1-arm Dumbbell Thrusters 50/35  - switch every 5 reps
50 Double-unders
50 Abmat Sit-ups
50 Double-unders
50 1-arm Dumbbell Snatch, 50's/35's  - alternate
50 Double-unders
50 Abmat Sit-ups
50 Double-unders

Rx: 20 min time cap
Sc:  15 DU attempts or 100 singles
DB 35/20 or less
or
50 singles
25 abmat sit-ups

 

Mandi Reading