Shortly after a member says "I don't know why I'm always breaking my phone" I take this shot and know exactly why her phone is always breaking. Make good choices and don't leave stuff laying around. If coach Russell bails on a squat from the rack you're gonna need another new phone #makegoodchoices
CrossFit & Fitness
A.
Every 90 seconds for 5 rounds 3 BB Back Squats @ 75% of 1RM
B.
Minutes 0-3:00
5 HSPU & 10 KBS 30/50# (Fitness alternative is KB push press)
Minutes 3:01-6:00
10 Pull Ups & 15 Hand Release Push Ups (HRPU)
Minutes 6:01-9:00
15 T2B & 20 Wall Balls 14#+/20#+
For part B. the goal is to complete the total number of rounds and reps for each 3 minute section. As soon as the three minute segment is up coaches will be ready to put your rounds and reps up on the board so know your #'s. There is ZERO transition time between three minute segments so have your equipment ready and available. Each three minute segment will be scored differently.
At the end of your first three minutes if you completed Six full rounds and finished your 5 HSPU your score would be 6+5
ADP:
A.
Skill work C2B Pull Up Efficiency
This skill work will be geared towards effecient C2B pull ups and getting rid of eccess wasted movement and energy.
B.
C2B EMOM Ladder
C.
8 Min Build to a weighted pistol.
Your total weight is the combined weight lifted for your single heaviest successful right and left pistol.
D.
1RFT
Row 1000m
20 BB Snatches @ 65/95#
20 Lateral Bar Jump Burpees
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