Home of CrossFit Sanctify!
0 Comments

Friday 150501

IMG_6261
Angie and Dan knocking overhead squats during Tuesday's OHS/run WOD. Nice job guys!
REMEMBER: Saturday is Bring-A-Friend Day! Tell your friends and fam and have them join us at either the 8AM or 9AM class. Yoga will follow at 10:30 so stick around for that as well!

SIGN UP HERE!
SWU C - 3 rounds not for time (10 min cap)

Bent or straight arm hang from rings w/false grip & hold hollow position, 15 sec
Arch to hollow medball toss w/partner, 8-10 reps
Hockey Skaters, 8-15 each


Fitness

A1. Press, 5@52.5%, 3@57.5%, 2@60%, 15@62.2% of training weight
A2. Pendlay row, 3x10, same wt all sets
+
5 rounds for time:
3 wall walks
10 hang power cleans, 115/75 or 95/65
40 double unders or 120 single unders

Notes:
- take 15 min to get the presses and rows done
- get the pendlay rows in before the work set (15) of presses
- 12 min cut-off on metcon

Performance

A1. Press, 5@52.5%, 3@57.5%, 2@60%, 15@62.2% of training weight
A2. Pendlay row, 3x10, same wt all sets
+
5 rounds for time:
10 hang power cleans, 135/95
10 HSPU
then,
100 double under buy-out

Notes:
- see above regarding press/row
- 12 min cut-off on metcon

Comments

0 Comments