6/22/15 – Nutrition Seminar Tuesday

RANT

Our monthly Nutrition Seminar is this Tuesday, June 23rd at 6:30pm.  It doesn’t count as a class, you don’t need to sign up, just show up!  We recommend all of our members attend this seminar at least once, so come out to it!

CrossFit Performance

STRENGTH

A1. Bent Over BB Rows @21×2, 4×8, rest :30

A2. DB Z-Press @21×2, 4×8, rest 3:00

METCON

15 min AMRAP

400m Run

20 Pullups

CrossFit Fundamentals

SKILL

A. Hang Power Snatch, 3×5

B. Power Snatch, 3×5

METCON

3 Rounds for Time

400m Run

15 Power Snatch (moderate weight)

Strength Class

A. Clean & Jerk – work up to a heavy single in 10 minutes (full squat)

B. C&J, 1 rep EMOM x8

*use load from A

C. Ring Pushup + Horiz Arm Ex – 4xAMRAP, rest :60