1/25/16 – Endurance Class Up and “Running” This Week

RANT

Reminder that our Endurance Class is now on Tuesdays and Thursdays from 6:00pm – 6:30pm.  Please sign up in MindBody as always!

Oh and #KEEPPOUNDING

CrossFit Performance

A. Strict HSPU, 5-10 reps, EMOM x 8

or

B. Modified Strict HSPU, 5-10 reps, EMOM x 8

or

C. Strict Press, 5 reps, EMOM x 8

+

D. Handstand Hold, 3xAMSAP, rest :90

or

E. Wall Walks – collect 10 reps

or

F. Modified Wall Walks – collect 6 reps

METCON

21 – 15 – 9

Alt. DB Snatch (each arm)

Box Jumps

6 min cap

CrossFit Fundamentals

A. Hang Power Snatch Review

B. Power Snatch Review

METCON

12 min AMRAP

12 Hang Power Snatch (light/mod)

6 Burpees over the Bar

12 Strict Abmat Situps

Olympic Weightlifting

A. Muscle Snatch, 5×3, medium weight

B. Snatch – heavy double

C. Clean Deadlift + High Hang Clean @75%, 5×1.1

D. Segment Snatch Pull (low hang) @103%, 5×3

ACCESSORY

3 Sets

15 GHDSU

100′ Farmers Carry