11/30/15 – Back at It

RANT

Back to our regular schedule this week – come in and work off the holiday!

CrossFit Performance

STRENGTH

A. Wtd. Strict Pullups @21X1 – collect 250# of loaded reps

or

B. Strict Pullups @21X1 – 50 reps for time

or

C. Modified Strict Pullups @31X3 – collect 50 reps not for time

METCON

3 Rounds for Time

35 Thrusters (light…15 UB)

150 DUs/Singles

35 KB Swings (53/35)

Dose Response: Max Aerobic Power – Choose a barbell load that will limit you from an endurance point. Do not let strength become the limiting factor in this workout.

CrossFit Fundamentals

SKILL

Medball Clean

METCON

15 min AMRAP

15 Medball Cleans (20/14)

15 Burpees

15 Abmat Situps

Strength Class

A. Mid Hang Snatch – tough double

B. Mid Hang Snatch, 2×2 @90% of A

C. Power Clean – tough double

D. Power Clean, 2×2 @80% of C

E. Push Jerk – work up to heavy double

ACCESSORY WORK

A1. KB Farmers Carry, 4×100′

A2. KB Sumo DLHP, 4×10

*add deficit