Friday Nov 20, 2015
  • Classes
    • 6am
    • 930am
    • 12pm
    • 300pm
    • 415pm
    • 530pm

Battle Tune Up Update & Some Intervals!

Strength

10min EMOM

min1: Strict Press
min2: 6 Ring Rows

MetCon

For Reps:

2min on: 1min Off
Burpees
10m Shuttle Sprints
Lunges (total steps)
Push Press 95/65
KBS 53/35

Coaches Notes

Hey Team,
I am hosting a 'Battle Tune-Up' on Saturday at CrossFit Currie Barracks. If you signed up for the Battle, I'd like you to come.

The RX div (formerly scaled) will go from 1pm until 2:30pm.
The Elite div (formerly rx) will go from 2:30pm until 4pm.

Here's what we'll be doing:

RX
Hang Snatch Tech work, testing & video analysis
Front Squat testing & strategy
WOD 2: PC & FR Lunge + Burpee BxJp Overs Testing & pacing strategy
WOD 3: Rope Climb tech work, CJ tech work + row tech work as well as testing & pacing strategy.

ELITE
Hang Snatch Tech work, testing & video analysis
Front Squat testing & strategy
WOD 2: Barbell cycling tech work & gymnastics tech. Testing & pacing strategy.
WOD 3: 1 Rd of testing to sort out pacing as well as tech on some of the more dynamic movements

 READ: You will be 'working out' so consider skipping the am WOD.

– Eric Barber