2/15/16 – Take Care of Yourself!

RANT

If you have a little tweak that just won’t go away – don’t ignore it until it is too late!  Always feel free to reach out to our resident Physical Therapist, Julie Brauer, to start working on fixing the problem and not just ignoring it.  You can reach her at brauer.julie@gmail.com to set up a time to meet with her at CFSE.

CrossFit Performance

A. Ring Pushups @33X1, 5xAMRAP, rest 2:00

or

B. Pushups @22X1, 5xAMRAP, rest 2:00

or

C. Mod. Pushups @22X1, 5×8, rest 2:00

METCON

5 Rounds for Time

15 DB Front Squats (45/35) – heavy!

10 Burpees

15 Box Jumps (24/20)

Dose Response: Maximum Aerobic Power/Strength Endurance – Pick a load for the DB FS that is heavy and may not be able to be performed UB each set. The goal here is managed lower body fatigue, but make sure to not miss your box jump

CrossFit Fundamentals

A. Scap Pullup

B. Pullup – collect 20 reps

or

C. Mod. Pullup – collect 20 reps

METCON

15 min AMRAP

30 MedBall Front Squats (20/14)

20 DB Push Press (25/15)

10 Burpees

Olympic Weightlifting

A. 3 Position Clean. Start at 60% 1RM, 6×1, +5# each attempt

B. Pause Jerk 5×2, starting at 70% of 1RM and increasing. :05 pause

C. Pause Snatch. Work to have single. :05 Pause at Pos. 2

ACCESSORY

A. Collect 2:00 L-Hold

B. Collect 3:00 Snatch Pos. 2 Hold. Empty Bar