Monday Sep 04, 2017
  • Classes
    • 9:30
    • 11

Holiday? More like HeroDay

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) 3x 3 Muscle Cleans + 10sec FS Hold
B) Clean Pull High Pull + Clean + Jerk
60/2, 65/2, 70/1x2sets, 75/1, 80/1
C) Clean Pull 2 sec pause @
2" off floor, knee & power pos
100/1x5

GYMNASTICS

3 rounds:
15s Skin the Cat
1 Strict Dip + 15s Bottom of the Dip Hold

5min EMOM
25% of Strict MU from last week
*if 0 from last week set up low rings and band under scaps

Death by kipping MU
min1: 1 MU
min2: 2 MU
min3: 3 MU
add 1 rep each min
if you miss, start back at 1
GOALS: Beg, 15 MU. Int, 30 MU. Adv, 55 MU

MetCon

Daniel

For Time:
50 Pull-ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull-ups


Coaches Notes

From CrossFit.com: With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2015. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

– Eric Barber