6/29/15 – Push & Pull

RANT

Thanks to everyone who came out on Saturday to Bubble Soccer!  Hope you all had a good time.  Be on the look out for our next gym social!

CrossFit Performance

STRENGTH

A1. Bent Over Barbell Rows @21×2, 4×6, rest :30

A1. DB Z-Press @21×2, 4×6, rest 2:00

*heavier than last week

METCON

9 min AMRAP

3, 6, 9, 12, 15, etc

Pullups

DB Front Squats (35/25)

CrossFit Fundamentals

STRENGTH

A. Eccentric Pullups – collect 15 reps

METCON

4 Rounds for Time

10 Plyo Lunges (each leg)

15 Push Press (95/65)

200m Run

Strength Class

A. Clean and Jerk – work up to 90% of load from 6/22 in 10 minutes (full squat)

B. C&J, – 2 reps every :90 x8 (use load from A)

C. L-Pullup – collect 20 reps (not for time)

OR

D1. Strict Pullup @21×1, 4×8, rest 1:00

D2. L-Hang, 4xAMSAP, rest 2:00