1/27/16 – Shoot the Shit this Sunday

RANT

Once a month Stu opens his doors for you to come in and get some one on one time with him to talk about anything that is on your mind.  This Sunday, January 31st from 10am – 11am is our next Shoot the Shit Session.  Not sure if you want to participate in our Friday Night Lights series that coincides with the Open?  Doing the Nutrition Challenge but want to make sure you are on point with it?  Any other questions, concerns, etc, we’re all ears!  Please email info@escfitness.com to schedule a time for this Sunday.

CrossFit Performance

A. Rope Climb Technique Work

B. Rope Climbs, 1 rep every :30 x5

or

C. Modified Rope Climb, collect 10 reps

METCON

:60 ME Cals on the Rower

:15 Transition

:60 ME Rope Climbs/Mod. Rope Climbs

:15 Transition

:60 ME DB Front Rack Lunges

Rest :60

x4

Dose Response: Muscular Endurance. Try to repeat the amount of reps each round

CrossFit Fundamentals

A. T Spine Mobility

B. Squat Review

C. Overhead Squat Review, 3×10

METCON

EMOM 14

Odd: 7-10 OH Squats (light)

Even: 7-12 Box Jumps

Olympic Weightlifting

A. Clean – Heavy double

B. Power Clean + Push Press + Jerk @75%, 5×1+1+1

C. Snatch High Pull + Hang Snatch @75%, 5×1+1

ACCESSORY

3 sets:

10 weighted pushups

5 bent over barbell rows, heavy