6/6/16 – STS on Sunday

jenn squat

RANT

We have a couple spots left for the next “Shoot the Shit” session this Sunday between 10am and 11am.  This is a great opportunity to come in and talk with us one on one about anything at all – nutrition, goal setting, questions about your training, etc.  Please send us an email if you’d like to set up a time for Sunday!

CrossFit Performance

A. Strict HSPUs – collect 30 reps

or

B. Mod. HSPUs – 3×10, rest :90

metcon

For Time

50 DB Front Squats

15 Strict Pullups @21X1

40 DB Front Squats

12 Strict Pullups

30 DB Front Squats

9 Strict Pullups

20 DB Front Squats

6 Strict Pullups

10 DB Front Squats

3 Strict Pullups

*15 min cap

*choose a load where you can complete at least 20 DB Front Squats unbroken

CrossFit Fundamentals

A. Push Press Review

metcon

AMRAP 15

15 Push Press

30 Double Unders/50 Single Unders

15 Strict Abmat Situps

Olympic Weightlifting

A. Clean segmented deadlift – 5×1.1

*pause :03 above knee and drop

B. Power Snatch + Hip Snatch – 6×1+1

C. Power Clean + Above Knee Hang Power Clean – EMOM x10

*No max out