8/2/16 – Endurance Class

julie and phil

RANT

Endurance Class will only be meeting tomorrow, Tuesday, this week, so be sure to get it in while you can!

CrossFit Performance

A. Clean & Jerk – 5×1, rest 2:00

*build to a heavy single

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For Time

15-12-9

Clean & Jerk (75% of A)

Burpee Box Jumps

CrossFit Fundamentals

A. Handstand Pushup Progressions

B. HSPU mods – 4×5 – 10 reps

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AMRAP 10

2 – 4 – 6 – 8 – 10 – etc…

HR Pushups

DB Front Rack Lunges, per leg

Strength Class

A. Floor Press – 4×3

*same weight as 7/19

B. Front Rack Barbell Step Ups – find heavy 3 per leg

C. FR BB Step Ups – 3×3 each leg @85% of B

D. EMOM 8

Odd: 4 Kang Squats

Even: ME Hollow Body Hold

Endurance

Pose Position Review

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5 x 50m

2 x 75m

5 x 50m

*walking recovery between each