Tuesday 012015

Hanging with the boy at the #munciemall #letsdosomepullups #crossfitwhiteriver #flagging #fatherhood #nosmiling

A photo posted by CrossFit White River (@crossfit_white_river) on

Fundamental #2 Core to Extremity

Always engage the core.
Energy transfers from core to extremity: think of a whip.


CrossFit Class

(C, B, A Group)

______________________

Strength/Skill

*Sequence ends on 5th set of BS.

4) Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds

1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

         4XME Pike pushups – rest exactly 90 seconds
         4X10 Pushups – rest exactly 90 seconds

Conditioning

1) For time:

Row 10 calories between each set of:
21-15-9
Thrusters 95/75#   65/45#  15#/pvc
Pull-ups  , Banded Pullups

*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.

Rest as needed between 1&2.

2) 7:00 AMRAP

3 Muscle-Ups
12 Shoulder to Overhead 135/95#
50′ shuttle run (5×10′ sections)

5 C2B Pullups
12 Shoulder to Overhead 95/65#
50′ shuttle run (5×10′ sections)

 5 Pullups 
12 Shoulder to Overhead 65/45#
50′ shuttle run (5×10′ sections)

-Adapted from the outlaw way 

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