• Lauren Frankford

Chaka Weekly Programming: 6/17/19 to 6/22/19

Our testing week is here!! We saw a lot of PR's last week with a single Power Clean, congrats to all for your hard work paying off. Now it's time to put those Power Clean PR's to work as we add a Hang Squat Clean and Front Squat to round out the complex. Don't forget next week is the "FUN WEEK" and we are still taking submissions for WODs from all of you!

Monday: We will kick off the week with the retest of our strength complex and finish out with an AMRAP (same WOD we did on the initial testing day, April 1). Chaka Fit will also have a repeat of their Front Squat and Russian Kettlebell strength test.

Tuesday: Both classes will take on "Fight Club" again where your reps will be tallied over three rounds of five 1 minute stations. This will test your barbell cycling work that you've done over the past three months.

Wednesday: CrossFit will work a Full Snatch + Overhead Squat combination. Everyone will be asked to take two videos of themselves (bring your smart phone!) as we will look to compare our technique down the road. Class will finish out with a partner WOD! Chaka Fit will work on some heavy overhead pressing to start class and then finish out with a WOD that requires a plate for every movement, including the run!

Thursday: Come in and challenge yourself with the Chaka Barbell Mile. No, you won't have to carry the barbell a mile but you will run a mile and complete a variety of barbell movements--with no weight on the bar! Feel free to sub out a sandbag instead of the barbell!

Friday: The CrossFit WOD will start as an ascending ladder of movements, you will get a break and then descend with the same movements. Can you complete both ladders in the same time?? Chaka Fit will hit up two separate aerobic interval WODs, working for ninety seconds at a time. Be sure to push hard and earn your rest.

Saturday: Chaka Fit has five rounds to tackle to complete their WOD, try to complete each round at a similar pace and finish strong! CrossFit will take on "Josie", a Hero WOD that starts and ends with a mile run (just like Murph!). Wear a weighted vest to complete it as prescribed!

Sunday: 10am-12pm Open Gym

32 8th Street, Suite 11, New Cumberland, PA 17070  E-mail: chakacrossfit@gmail.com Tel: 717-710-2497 

*easiest access via 11th Street

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