10/7/15 – Hump Day!

CrossFit Performance


A1. L-Sit, 3xAMRAP+AMRAP, rest :30/:30

A2. Banded Good Morning @31×1, 3×15, :30

Another anterior/posterior core strength/endurance session. Get your hamstrings stretched out prior to class.


3 Rounds for Time

10 Front Squats (heavy, <5 UB)

20 Lateral Box Jumps (20/18)

Dose Response: CP Battery/Strength Endurance Fatigued strength work is the focus here. Choose a load that allows for no more than 5 reps to be completed unbroken. Box jump height should be something safe – do not incur a lateral knee injury from trying to bite off more than you can chew.

CrossFit Fundamentals


A. Row Technique Work

B. Row, 1x250m, 1x350m, 1x500m


4 Rounds for Time

20 KB Swings (53/35)

20 DB Thrusters (25/15)

200m Run

Strength Class

A. Low Hang Snatch High Pull + Low Hang Power Snatch, find heavy in 10:00

B. Low Hang Snatch High Pull + Low Hang Power Snatch, EMOM x 5 @85% of A

C. Front Squat @45×1 – find heavy 2

D. Front Squat 1×2 @93%

Front Squat 1×2 @90%

E1. Halting Snatch Deadlift w/3 sec pause, 4×5

E2. Dumbbell Row, 4×10