Friday 021017

Todays Suggestion: Squat Cleans & CF Opens Focus, 1 other if you want.

Squat Cleans
EMOTM 5
5 Squat Cleans
ADV: Touch and Go
Start in the neighborhood of 65-70% of your clean max and work up if you can.

Coaches Note: We did this 2 weeks ago. How does today compare to back then?

CrossFit Opens Focus
AMRAP 7 minutes
5 Squat snatch (135/95lbs)
10 Ring Dips

Strength Focus
Work up to a heavy set of 5 Push Jerk from the floor.
Then
30 Push Jerks for time in unbroken sets of 5 @80% of the weight you worked up to.
All sets taken from the ground. Push yourself in the initial lifting portion so that the weight is tough during the 30 reps.
Heavier and faster than week 1.

Cardio and Endurance Focus
21-18-15-12-9
Assault Bike calories
Bar facing burpees

Gymnastics Focus
With a partner switching anytime:
20 Rounds
8 Unbroken Chest to Bar Pull Ups
*If you cannot do C2B Pull Ups, use a band and do 3 Strict Unbroken C2B Pull ups

Crash B's Focus
2 x 5 Minutes - Easy Pace - Goal 2K pace + 10-15 sec/500 - Rest 3 Minutes between sets