7.13.16

This Saturday there will be no team practice. Nick, Bethany, and Robert,will all be competing at The Fittest Summer this Saturday.  Isabel will be competing as well with the Humble CrossFit.  Come out and support!

 

BB CYCLING

1) EMOM for 7:00

5 T&G Power Snatches:

begin at 65% of 1rm Power Snatch

and add weight each minute

to a max set of 5

 

2) EMOM for 7:00

3 T&G Power Clean & Push Jerks

begin at 65% of 1rm Power Clean

& Push Jerk and add weight

each minute to a max triple

 

Strength:

2. Front Squat w/

5 Second pause in bottom

and 12 sec pause at top

3x3 @ 83% of 7.6.16 same

pause times

Each set should take 75 seconds

(Use clock or watch)

 

METCON:

200m DBALL carry (100/70)

10 stones to shoulder

400m DBALL carry (100/70)

20 stones to shoulder

 

GST:

5 Skin the Cats

then

3 Max Sets of

Ring Dips