CrossFit Kids- 4:30pm
(NOTE- CrossFit Kids will be CANCELLED Thursday and Saturday this week)
CrossFit Endurance- 5:30pm (at track)
Thanks to everyone who made Murph an outstanding success! Pictures will be posted as soon as possible for all to see.
Travis crushing some deadlifts last week!
Strength
Shoulder Press (Build to a 1-RM Strict Shoulder Press)
Class should get 15-20 minutes to find their Max. Remember, no legs!
Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Power Cleans (135/95 lbs)
10 Burpees
15 Sit-Ups
5 Hang Power Cleans (135/95 lbs)
10 Burpees
15 Sit-Ups
Hang Power Cleans should be Unbroken each round
Dessert
Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Bent-Over Barbell Rows x 8-10 reps @ 2111
Use a barbell, keep back strong and hands under shoulders, follow tempo
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds