Friendly reminder that the Shoulder Seminar is Thursday Night (1.14.16) at 6:30pm here at CFG!
CrossFit Kids- 4:30pm
Mobility- 5:00-7:00pm
CrossFit Endurance- 5:30pm (at CFG)
Nicole and Jeff having some fun doing Dumbbell Rows together.
Strength
Split Jerk (Build to today’s heavy single.)
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Jerk x 1 rep
Conditioning
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders
Modifications:
– Aim to complete all Push Press in no more than 2 sets
– Pull-Ups or variations should be as strict as possible, including ring rows
– 60 Single-Unders
– Aim to complete all Push Press in no more than 2 sets
– Pull-Ups or variations should be as strict as possible, including ring rows
– 60 Single-Unders
Followed immediately by…