CrossFit – Mon, May 22
Announcements
**LIL BEASTS SUMMER PROGRAM**
June 20- August 03
Every Tuesday & Thursday
10:00-11:00am
Grades: 1st – 5th (Incoming)
Cost: $125 (Includes T-shirt)
*20% Discount for 3 or more Children.
Lil Beasts Registration: https://forms.gle/h9wcKmKjKxe76QJt7
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**THE BOX SUMMER FITNESS FUN CAMP**
Coach Ashley will be helping with CrossFit 806’s first-ever kid’s summer camp The BOX. This will be at CrossFit 806 in Amarillo.
June 12-16
9:00am-3:00pm
Cost: $329
The BOX Registration: https://tinyurl.com/mwhp3wyw
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Palo Duro CrossFit – CrossFit
Weightlifting
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (12 Minutes to Complete 05 Sets)
First 3 sets done at 60% then build to a heavy finish.
*no dropping the bar in complex.
Gymnastics
Take 05 Minutes to find and work on a gymnastics complex to use for the workout of the day. Shoot for an unbroken 3 rep complex of some kind.
Workout of the Day
2023 Semifinals Event #2 (3 Rounds for reps)
As many reps as possible in 3 minutes of:
5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box
Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds.
♀ Wear a 10-lb ruck, 24-inch box
♂ Wear a 20-lb ruck, 30-inch box
2023 Semifinals Event #2 (Scaled) (3 Rounds for reps)
As many reps as possible in 3 minutes of:
5 bar or ring complexes (1 toe-to-bar/ring, 1 bar/ring muscle-up, 1 bar/ring dip)
20 single-leg squats
Max burpees over box
Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds.
♀ 24-inch box
♂ 30-inch box
2023 Semifinals Event #2 (Foundations) (3 Rounds for reps)
As many reps as possible in 3 minutes of:
5 complexes (1 toe-to-bar, 1 chest-to-bar pull-up, 1 pull-up)
20 air squats
Max burpees over box
Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds.
♀ 20-inch box
♂ 24-inch box