Tuesday 12-08-15 WOD

Quiana up early on a Saturday morning doing deadlifts while others are still in bed. That's where gains are made!

Tuesday 12-08-15 WOD

CrossFit:
A.
20 Min Clean Complex

Squat Clean From...
High Hang
Launch
Ground
Then Jerk

B.
8 Min AMRAP
5 HSPU @ 25/45#
10 Wall Balls (everyone uses 10' target so chose your ball appropriately).
15 Pull Ups


Fitness:
A.
Four rounds of
10 Back Squat @ 70-75%
5 Pull Ups @ 41x1

B.
8 Min AMRAP
5 Double Bell Push Press
10 Wall Balls (everyone uses 10' target so chose your ball appropriately).
15 Ring Rows

ADP:
Today was supposed to be a meeting for ADP but we are still waiting on results from testing so it will be a normal skills class.

A.
C2B Review and efficiency work 12 Min

B.
10 Min EMOM
After assessing ability in C2B movements we will find a number to use for the EMOM with the focus on energy conservation and consistency with movement. This drill is not to smoke you. We should be able to finish all the rounds with some recovery between each one.

C.
HSPU efficiency with work on rebound and maintaining tension for quick consistent reps.

D.
2 RFT
Row 500m
10 Push Press@ 85/115#
10 Burpees to a 6" target above your reach
10 Front Squats @ 85/115#