front squat

Wednesday, 6-10-2015

A) Level 2/1
Front Squat
4x2, Start at 80%
8 single-leg RDL w/ KB after first and last set.


B) Teams of 2
10 Minute Clock
Run 1-mile
Accumulate as many Wall balls (20/14) as possible in remaining time

Rest 3 mins

7 Minute Clock
Run 800m
Accumulate as many Power Snatch, 115/75

Rest 3 Mins

4 Minute Clock
Run 400m
Accumulate as many Muscle-ups

One partner works at a time, but both partners do not have to complete run together.

Monday, 5-11-2015

Announcements:
1) 8:15PM class is cancelled on Tuesday, all other classes are on as normal.
2) Have friends or family who want to try CrossFit? Bring a friend on Thursday to any class time!! 
3) 7:15PM Class is back ON for the next 2 weeks!

Strength:
A) Level 2/1
4x3, Front squat
-Build to a heavy triple, then 3 drop sets

Conditioning:
Level 2
4 Rounds of Cindy
20 Squat Cleans, 155/105
4 Rounds of Cindy

Level 1
2 Rounds of Cindy
20 Hang Cleans
2 Rounds of Cindy

Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats