8/26/15 – No Open Gym Friday

RANT

Reminder we have no Open Gym this Friday due to the Panthers being back at it!  Friday 530am and 12pm, as well as Saturday 930am and 1030am, as usual!

CrossFit Performance

STRENGTH

A. Russian KB Swings, 10-15 reps EMOM x5

B. Single Arm Overhead DB Carry, 3×200′ each arm

METCON

:30 AMRAP Strict Pullup/Ring Row @21×1

:30 AMRAP Burpees

– Rest 2:00 –

x6

CrossFit Fundamentals

STRENGTH

A. Rack Row @32×2 – collect 20 reps

B. Eccentric Pullups – collect 15 reps

METCON

4 Rounds for Time

12 DB Hang Power Clean (35/25)

12 Box Jumps (24/20)

400m Medball Run (20/14)

Strength Class

A. Clean Pull Under – work to heavy single

B1. 3 pos. clean. Start with final weight of Ax2, +5%x2, +5%x1, +5%x1, rest :60

B2. Clean + Jerk Balance + Split Jerk.  Rest :90

C. Hip Openers, 3×10 @30×3, rest :90