11/9/15 – WeLoveCLT Instagram Takeover

RANT

Tomorrow (Monday, November 9th) we are taking over the WeLoveCLT Instagram page to show Charlotte the awesomeness that is CFSE and it’s members.  Be prepared for some impromptu photo ops to be seen by all of Charlotte!  And be sure to follow WeLoveCLT on Instagram.

CrossFit Performance

STRENGTH

A. Strict CTB Pullups @21×2, 3xME, :90

or

B. Strict Pullups @21×2, 3xME, :90

or

C. Modified Strict Pullups @21×2, 3xME, :90

or

D. Ring Rows @21×2, 3×10-12, :90

METCON

4 Rounds for Time

15 Medball Cleans (20/14)

50 DUs/100 Singles

15 KB Swings (53/35)

CrossFit Fundamentals

SKILL

Deadlift Review, 3×10

METCON

EMOM x 14

Even: 8 Deadlifts (mod)

Odd: 5-8 Burpee Box Jumps

Strength Class

A. 3 Pos Snatch – Heavy Single

B. 3 Pos Snatch – 3×1 @90% of A

C. Power Clean – heavy double

D. Power Clean – 2×2 @80% of C

E. Push Press + Push Jerk, 4×2.1

ACCESSORY WORK

F. Wall Walk + Hold AMSAP, x5, rest :90

G. GHD Situps, 5×10, :90