9/21/16 – Specialty Classes

steve-schang

RANT

Unfortunately we do not have Endurance Class this week, but a reminder that we do have Deep Stretch Yoga at 630pm on Tuesdays!  Is it hard for you to get into proper squatting form due to tight hips?  Do you always have to modify the deadlift due to tight hamstrings?  Work towards a solution!  Get your stretch on in Deep Stretch Yoga tomorrow.

CrossFit Performance

AMRAP 5

Row/Assault Bike for Cals

Rest 2:30

AMRAP 5

Push Press

Rest 2:30

AMRAP 5

Burpee Box Jumps

CrossFit Fundamentals

A. Back Squats – 4×8

+

AMRAP 12

1 DB Complex

75 Single Unders

2 DB Complex

75 Single Unders

3 DB Complex

75 Single Unders

…etc.

*1 DB Complex =

2 DB Hang Power Cleans

4 DB Push Press

6 OH DB Lunges (total)

8 DB Front Squats

Strength Class

A. Floor Press – 4×5, same weight as 9/6

B. EMOM 6

3 Kang Squats (mod/heavy)

C1. Pushups – 4x 8-10

C2. Box Jumps – 4×8 (increasing)