8/25/15 – So many options at 6:30pm!

RANT

Be sure to be at the gym at 6:30pm!  We have our regular CrossFit Performance and Fundamentals Classes but we also have our Deep Stretch Yoga Class and our new Running Skills Class.  Take advantage of these offerings!

CrossFit Performance

STRENGTH

A. Hang Muscle Snatch, 4×5, rest :90

B. Hang Power Snatch, 4×3, rest :90

C. Hang Snatch, 4×1, rest :90

METCON

8 min AMRAP

10 DB Snatches (each arm) (45/25)

15 Box Jumps (24/20)

CrossFit Fundamentals

SKILL

A. Hip & Ankle Mobility

B. T-spine Mobility

C. Wall Squat Therapy

D. OH Squat technique work @22×2, 4×10

METCON

:90 ME Air Dyne

100% effort

– rest 3:00 –

x4

Strength Class

A. Deadlift @21×2, 4×5, rest 2:00

B. BTN Wide Grip Strict Press, 4×3, rest as needed

C. Single Leg Lateral Step Up – collect 15 reps each leg

Running Skills

DRILLS

Pulling Wall

Alternating Foot Pull

Hop with Forward Lean

CADENCE TRAINING

4x :45 @98-100 cadence, rest 1:30

+ alternating foot pull drill + hop with forward lean drill

+ 3:00 @94 cadence, rest 2:00

repeat everything once

WOD

10 x 100m with 100m walk in between