2/24/15 – HSPUs and Toes to Bar!

CrossFit Performance

STRENGTH

A. Eccentric Deficit HSPU, collect 15 reps

or

B. Kick up to the Wall, x10

C. Mod. HSPU, 4×8 rest as needed

METCON

100 Toes to Bar/Knees to Elbows for Time

EMOM, starting at 0:00, perform 7 DB Thrusters (35/25)

-12 min cap-

CrossFit Fundamentals

SKILL

Hang Power Clean –> Power Clean

METCON

20 min AMRAP

15 Power Cleans (95/65)

30 Squats

Fundamental Strength Class

A. Press @21×2, 3×4, rest 2:00

B. Russian KB Swings, 5 heavy reps EMOM, x8

C1. Single Leg Step Ups, 3×10 (db front rack), rest 1:00

C2. 3x AMRAP Strict Pullups + AMRAP Strict Pullups, rest :30/1:00