6/7/16 – Yoga at 630pm

group k2e

RANT

If you haven’t checked out our weekly Deep Stretch Yoga class, what are you waiting for?  Check out this article for reasons as to why this class should be a part of your weekly routine, and then register for it in MindBody.

CrossFit Performance

A. Power Clean + Push Jerk – 3×5.5.5, rest :20/2:00

*light/moderate load

*focus on speed and technique

metcon

400m MB Run

9 Power Clean + Push Jerk

400m MB Run

15 Power Clean + Push Jerk

400m MB Run

21 Power Clean + Push Jerk

*use heaviest load (with proper form) from A

CrossFit Fundamentals

A. Row Technique

B. Row – 3x500m

80%, 90%, 100% effort

METCON

AMRAP 15

15 DB Push Press

30 Double Unders/50 Singles

15 Abmat Situps

Strength Class

A. Back Squat – 4×4.4.4, rest :30/3:00

*heavier than last time

B. Iron Scap

C. EMOM 12

Min 1: ME Hollow Body Hold

Min 2: 5 Front Squats

Min 3: ME HBH

Min 4: 7 Front Squats

Min 5: ME HBH

Min 6: 9 Front Squats

Min 7: ME HBH

Min 8: 9 Front Squats

Min 9: ME HBH

Min 10: 7 Front Squats

Min 11: ME HBH

Min 12: 5 Front Squats

*all front squats should be unbroken – set of 9 reps should be difficult to complete

Endurance Class

skill

Increasing Cadence

metcon

12 – 14 x 75m Run, rest :30