9.23.16

Don't forget tomorrow we will be going up to Humble CrossFit to participate in Crush Cancer event starts at 9am. Sign up for heats throughout morning.

BB CYCLING

EMOM for 7:00-

2 T&G Power Clean & Push Jerks

– begin around 60% of max PC&PJ

and work to a max double for the day

 

Strength:

1) 4X3 Strict Press + 5 Push Press

– work to max , rest 2:00

2) 1X3 Strict Press + ME Push Press

– use heaviest load from #1

3) Reverse Hypers

3x20 Heavy

 

GST:

3 Rounds

3 Strict Pull Ups

3 Kipping Pull Ups

3 Kipping C2B

3 Bar Muscle Up

Do unbroken sets, rest as needed.

 

Metcon:

15-12-9 of:

Deadlifts 315/225#

Strict HSPU