6/10/15 – STS Reminder

RANT

This Sunday we are having another “Shoot the Shit” session.  Want some one on one time talking to Stu about goals, plateaus, nutrition, or anything else you can think of?  Shoot us an email at info@escfitness.com and we’ll get you scheduled for some time between 10am and 11am on Sunday!

CrossFit Performance

STRENGTH

A. Strict HSPU – 5xME, rest 1:30

or

B. Eccentric HSPU – collect 25 reps

or

C. Wall Walks – collect 20 reps

METCON

For Time

100 DB Hang Power Clean + Overhead (45/25)

-7 min cap-

CrossFit Fundamentals

SKILL/STRENGTH

A. Press vs Push Press vs Push Jerk Review

B. 4x 2 Press + 2 Push Press + 2 Push Jerk, rest 1:30

METCON

For Reps

:30 ME Wall Ball (20/14)

rest :30

x12

Strength Class

A. BTN Snatch Grip Push Jerk, 5×3, rest as needed

B. Double Arm OH KB Lunge, 3×14 alt, rest 2:00

C. Hinge Row, 5xAMRAP, rest 2:00