1/20/15 – HSPU work

RANT

Another reminder to take a minute to fill out the survey so that we can continue to improve!

CrossFit Performance

STRENGTH

A. EMOM 10 minutes: 5-7 Strict HSPUs

or

B. Strict Press, 4×5, rest :60

+

C. Kick up to the Wall – collect 10 reps

METCON

15 KB Swings (70/53)

15 Burpees over the Erg

Row :30 for max meters

– Rest 5:00- x3

all at 100% effort!

CrossFit Fundamentals

STRENGTH

A. Ring Row@21×2, 3×10

B. Eccentric Pullups, collect 10-20 reps

METCON

Cals on the Air Dyne, 45/25

30 Squats

– Rest 3:00- x5

100% effort

Fundamental Strength Class

A. Wall Squat Therapy, 3×10, rest :30

B. Press@21×2, 3×3, rest as needed

C. RDL@22×2, 4×5, rest 2:00

D. 3x AMRAP Strict Pullups + AMRAP Strict Pullups, rest :30/2:00