10/21/14 – Dodgeball at CFSE!

STRENGTH

Back Squats @21×1, 4×3.3.3, rest :20/2:00

METCON

2 min AMRAP

7 Thrusters (75/45)

7 OTB Burpees

-Rest 2 minutes – x5

RANT

Starting in January there will be a dodgeball league playing at CrossFit SouthEnd on Sunday afternoons.  Interested in playing on a team with fellow CFSE members?  Write your name up on the whiteboard so we know you’re interested and then we’ll put you guys in touch with each other so you can register a team!  Registration is already open so we’ll be moving fast on this!  For more info on the league go here.

CrossFit Performance

STRENGTH

Back Squats @21×1, 4×3.3.3, rest :20/2:00

there should be no failing at these lifts. make sure load is manageable. you should be progressively adding weight each set.

METCON

2 min AMRAP

7 Thrusters (75/45)

7 OTB Burpees

-Rest 2 minutes – x5

85-90% Sustainable Effort

CrossFit Fundamentals

STRENGTH

Eccentric Pullups 5×1.1.1.1.1, rest :20/2:00

METCON

:60 ME OH Hold (45/25)

:60 ME Burpees

:60 ME Box Jumps

-Rest 3 minutes- x4