8/12/15 – Goddess Games Saturday

RANT

This Saturday we have several members participating in the Goddess Games competition at CrossFit Northlake.  If you are looking for something to do this Saturday, come out to cheer them on!  Classes at CFSE are normal schedule.

CrossFit Performance

A. HR Pushups@31×1, 3xME (8-15 reps), rest :90

B. SA OH DB Lunge, 3×8 each leg, rest :90

C. L-Sit, 3xAMSAP + AMSAP, rest :30/:60

D. ME Row :90 @95%, rest :90

CrossFit Fundamentals

SKILL

A. Modified Handstand Pushup Review

B. Modified HSPUs, 4×5

METCON

12 min AMRAP

200m Run

20 Abmat Situps

20 OH Lunges (total) (45/25)

Strength Class

A. Low Hang Clean + Below Knee Clean, 65% 1RM, +5% x5

B. Pause Jerk Dip + Pause Push Jerk + Pause Split Jerk, :03 pause, 4×1, 75% across, rest :90

C1. Weighted Squat Jump Progression, 3×7

C2. Bench Dips or Static Weighted Behind @31×1, 3×7

C3. Hollow Body Hold, 3x:30