7/11/16 – Good Work, Competitors!

peyton-front-squat

RANT

Great job to all the CFSE members that participated in the Unbroken Series this weekend at the Charlotte Convention Center – and thank you to all CFSE members who came out to support them!

CrossFit Performance

A. False Grip Vertical Muscle Up Transition Drill Review

B. AMRAP 5 – Strict Muscle Ups

or

C. 5 Minutes of Strict Muscle Up Practice

+

AMRAP 5

10 Burpee Box Jumps

20 DB Front Squats

Rest 2:30

x2

CrossFit Fundamentals

AMRAP 20

30 KB Swings

30 MB Front Squats

200m Run

30 Toe Touches

Olympic Weightlifting

A. Hip Clean – 6×1.1

*successful but increasing

B. Power Snatch – 6×1.1, rest :45/1:00

*heels on plate, moderate load

C. Over Bar Jerk Drill + Press in Jerk – 6×1+3

*low weight, move well