9/29/14 – Welcome Ryan!

STRENGTH

A. Review Kipping

B. TTB/K2E – 4xAMRAP + AMRAP, :30 rest between AMRAP, 3:00 rest between sets

or

C. Ring Row @21×2, 4xAMRAP + AMRAP, :30 rest between AMRAPs, 3:00 rest between sets

METCON

10 min AMRAP

10 TTB/K2E

20 DB Front Squats (45/25)

RANT

Want to formerly welcome Ryan Hagen to the CrossFit SouthEnd team!  Ryan will be coaching our weightlifting class and some of our crossfit classes as well.  He is an experienced Level 1 coach as well as a member of the CrossFit HQ Level 1 Seminar Staff.  Introduce yourself when you see him at the gym this week!

Also – great job to John Espey, Ben Little and Jess Song, who all competed on Saturday at the BeastMode competition – and to Ben and Jess for taking 2nd place!!  Badasses.

CrossFit Performance

STRENGTH

A. Review Kipping

B. TTB/K2E – 4xAMRAP + AMRAP, :30 rest between AMRAP, 3:00 rest between sets

or

C. Ring Row @21×2, 4xAMRAP + AMRAP, :30 rest between AMRAPs, 3:00 rest between sets

METCON

10 min AMRAP

10 TTB/K2E

20 DB Front Squats (45/25)

CrossFit Fundamentals

SKILL

Deadlift 5×8, rest :90

METCON

20 min EMOM

Even: 10 Deadlifts (135/95)

Odd: 5 Burpees + 10 HR Pushups