8/3/15 – Running Skills Starts Tomorrow!

RANT

Our new Running Skills class starts tomorrow (Tuesday) at 6:30pm.  Sign up in MindBody, learn about running technique, do some drills and a workout!

CrossFit Performance

STRENGTH

Press @21×1, 5,5,3,3,1,1,1 rest 2:00

METCON

3 min AMRAP

300m Run

AMRAP

5 Burpees

10 Alt. DB Snatches (45/25)

– Rest 3-6 minutes – x3-4

CrossFit Fundamentals

SKILL

A. Rope Climb Technique Work

B. EMOM x6, 1 rope climb/3-5 modified rope climbs

METCON

15 min AMRAP

200m Medball Run (20/14)

15 DB Front Squats (35/25)

15 DB Push Press

Strength Class

A. High Hang + Low Hang Clean, 60% 1RM, +5% x5

B. Press + Push Press + Push Jerk, 5×2.2.2, work to heavy

C. Ring Dips, 3×5+AMSAP hold on final rep.  Weighted behind the back, rest as needed