4/18/16 – STS on Sunday

miller squat

RANT

This Sunday, April 24th we have another Shoot the Shit with Stu session.  If you have anything at all that you’d like to talk about (nutrition, goal setting, etc), please shoot us an email and we can set up a time for the 24th for you to sit down with us and talk it out!

CrossFit Performance

A. Kipping Ring Dip – 3xAMRAP, rest 2:00

or

B. Strict Ring Dip/Bar Dip @21X1 – 3xAMRAP, rest 2:00

*you should be able to perform a minimum of 6-8 reps per set. scale down if needed as fatigue sets in.

metcon

800m Medball Run

30 Ring Dips

30 Slam Ball

400m Medball Run

30 Ring Dips

30 Slam Ball

CrossFit Fundamentals

A. Front Squat Review

B. Hang Clean Review

metcon

12 min AMRAP

3-6-9-12…etc

Hang Cleans

Burpee Box Jumps

Olympic Weightlifting

A. Snatch Balance + OHS – 4×1+4

*3 sec pause @the bottom

B. 3 pos. Clean – heavy set in 5

C. Single Leg Step Ups – heavy 6 reps each leg

*heavier than last week

D. Single Leg Step Ups – 6 each leg + 6 Front Squats, @95% of C

accessory

3 Sets

3 Strict Dips + AMSAP hold after third.  Weighted from behind

3 Strict Pullups – weighted, heavy