9/8/15 – At least it’s not Monday

RANT

Thanks to everyone who came out today for our Partner “Hot Shots 19” Labor Day WOD!

CrossFit Performance

STRENGTH

A. Hang Power Snatch – 4×3, rest 2:00

work up to heavy triple

or

B. Hang Power Snatch – 4×5, rest 2:00

technique work

METCON

For Time

21 Cals Rower

15 Hang Power Snatch (light)

9 Lateral OTB Jumps (24/20)

15 Hang Power Snatch

21 Cals Rower

@100%

Rest 9-12 minutes

x2

CrossFit Fundamentals

SKILL

Press/Push Press/Push Jerk Review

EMOM X6

3 Strict Press

5 Push Press

7 Push Jerk

light!

METCON

15 min AMRAP

20 Medball Front Squat (20/14)

12 Ring Row (6.6)

6 Abmat Situp w/Medball

Strength Class

A. Press @21×2, 4×5, rest 1:00

*same weight as 8/27

B. Back Squat @35×1, 4×3, rest as needed

C. Single Leg DB Deadlift – collect 15 reps each leg

Running Skills

DRILLS

A. Alternating Foot Pull

B. Uphill Running Technique

C. Downhill Running Technique

D. Warmup for Sprints

METCON

8x200m, rest 2:00