3/8/16 – Latta Park Saturday Weather Depending

RANT

The gym will be closed this Saturday and Sunday but we will have a 10am class at Latta Park, depending on the weather on Saturday.  Stay tuned for that!

CrossFit Performance

STRENGTH

Power Cleans – 4×3.3.3, rest :20/2:00

*increase weight each set

*heavier than last week

METCON

10-9-8-7-6-5-4-3-2-1

Power Cleans (load from A)

Box Jumps (30/24)

*12 min cap

Dose Response: Muscular Endurance/Strength Battery – Use a load found during part “A” for this workout. This is going to be more a strength limitation for some and muscular endurance for others.

CrossFit Fundamentals

A. Turkish GetUps – collect 15 each arm

METCON

20 min AMRAP

20 DB Push Press

400m Run

20 Abmat Situps

20 DB Front Rack Lunges (total)

Strength Class

A. Press – work to heavy double

B. HR Pushups, 4xME, rest 2:30

C. Single Leg Lateral StepUps – collect 20 each leg

D. KB Trunk Twists, 3×24, rest 1:00

Endurance Class

SKILL

Foot Landing

METCON

4 – 8 x 100m Run

1:00 rest

First interval at 70%, increase pace with each interval while maintaining form