5/17/16 – Endurance Class

eric y snatch

RANT

Remember that we have Endurance Class on Tuesdays & Thursdays from 6pm – 630pm.  Work on your technique, get some practice in.  Work on a weakness!

CrossFit Performance

A. Clean – 3×3.3.3

rest :20/2:00

metcon

9 in AMRAP

50 Double Unders

5 Cleans (load from A)

10 Lateral Burpees over the Bar

*score = total reps completed

CrossFit Fundamentals

A. Power Clean Review

5×5

metcon

8 Rounds for Time

10 Power Cleans (light/mod)

12 Box Jumps

Strength Class

A. Heavy Prowler Push & Pull – find heavy single in 12 minutes

B. Front Squats @3333 – 5×4, rest as needed

*heavy across

C. Every 2:00 for 5 sets

8 Deadlifts @60-70% 1RM

4 Single Leg Squats to a Box (each leg)

Endurance Class

Pulling Mechanics

metcon

8 – 12 x100m Run, rest :45