Friday 2016.09.02

Sep 1, 2016

Deborah, Coker, MJ

*Scheduling Notes*

Gymnastics
Gymnastics with Rupert Egan will no longer be held on Thursdays at 1700; these sessions have been moved to Fridays at 10 AM, starting this today (Friday, September 3rd).

Labor Day
There will be one class at 1000 on Monday, September 5.

Solidarity Field Day – September 10th
1000 Saturday CrossFit class will be canceled on Saturday September 10.  We will be meeting at Washington Park at 1030 for Field Day.  There will still be a 0845 weightlifting class.

Strength

5 Sets:

Performance:

  • Clean and Jerk x 2 @ >85%

Drop the bar between reps

Fitness:

  • Hang Clean x 2 + Split Jerk x 2

Build until technique degrades.

Conditioning

Complete as many rounds as possible in 20:00 of:

  • 50 Wall Balls (20/14)
  • 50 Double Unders
  • 40 Box Jumps (24/20)
  • 40 Toes to Bar
  • 30 Chest to Bar Pull Ups
  • 30 Burpees
  • 20 Power Cleans (145/100)
  • 20 Jerks (145/100)
  • 10 Power Snatch (145/100)
  • 10 Muscle Ups

Scaling Options:

  • 50 Wall Balls (14/10)
  • 100 Single Unders
  • 40 Step Ups
  • 40 Hanging Knee Raises
  • 30 Pull Ups or Ring Rows
  • 30 Burpees
  • 20 American Kettlebell Swings
  • 20 Dumbbell Jerks
  • 10 Dumbbell Snatches each arm
  • 10 Burpee Pull Ups

Optional Independent Work

3 Sets:

  • 1 Snatch Balance with a pause in the bottom
  • 3-5 Ring Kipping + 3-5 Kip to Catch
  • 8 Strict Press