CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at Bell Middle School Track)

When mom’s workout is taking longer than expected…

 

Strength
Shoulder Press (3 sets of 1 rep)
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95
Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 95+%

Conditioning
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

HSPU should be performed strict today!

Strength
T-Bar Row (3 sets of 10)
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 T-Bar Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold