8/16/16 – No Endurance Class this Week

ben jess duncan

RANT

We do not have Endurance Class on either Tuesday or Thursday this week, so be sure to put into practice the mechanics you’ve learned in Endurance in the wods!

CrossFit Performance

AMRAP 15

10 Strict HSPU

10 Strict Pullups

*scale rep volume as necessary – you should be able to complete your first round with no more than 1 break per movement

CrossFit Fundamentals

A. Deadlift Review

B. Deadlifts

1×10

1×8

2×6

2×4

*increase load each time you decrease reps as long as form is good. If focused on technique over load, stay with sets of 8 reps the whole time

+

AMRAP 5

20 Slam Balls

10 Box Jumps

Rest 2:30

x2

Strength Class

A. Deadlifts – 4×3

*work up to load heavier than you have done in this cycle. Should be heavier, but not to the point of failure

B. OH Barball Lunges – 4×50′

C1. V-Ups – 3×12

C2. Upside KB Walks – 3×100′ each arm

C3. L-Hang – 3xME