12/2/14 – Fundamental Strength Class

RANT

Last week athletes in our Fundamental Strength Class did their CrossFit Totals (found 1RM strict press, squat and deadlift) and found a bunch of PRs!  Interested in increasing your general strength?  Now’s a great time to start coming to Fundamental Strength Class!

CrossFit Performance

STRENGTH

Back Squat @21×1, 4,4,4,2,2,2, rest :60

Squats should be heavy, but not 2RM

METCON

8 min AMRAP

10 Thrusters (95/65)

10 Box Jumps (24/20)

-Rest 4 minutes –

Repeat

Should be 85% and sustainable

CrossFit Fundamentals

SKILL

Jump Rope

Row

METCON

5 Rounds for Time

Row 20 cals

Jump Rope x 50

KB Swings (53/35) x 25

Fundamental Strength

A. Back Squat@22×2, 3×4.4.4, rest :30/2:00

B. 3x 3 Dip Holds + 2 Push Press @ 75% 1RM, rest 2:00

C1. Eccentric Pullup, 3×5, rest :30

C2. Stability Holds, 3xME, rest :30