Friday 7.1.16

We will have one class time at 9 a.m. on Monday, July 4. There will be no Foundations or CrossFit Teens.

Essentials:
A.
10min
Every 50sec
Push Press x 1 *Increase load each rep
*From Rack*

B.
4 Sets
Sumo Deadlift High Pull x 10 reps
On the 3min
Or
ADAPT

C.
3 Sets
Run x 100 meters 95%
Walk x 100 meters
-Then-
Run x 1000 meters 85%

Fitness:
A.
10min
Every 50sec
Push Jerk x 1 rep 70% of Clean
*From Rack*

B.
4 Sets
Power Clean Cluster x 1.1.1
Rest 30 sec between reps
On the 3min
Or
ADAPT

C.
3 Sets
Run x 200 meters 95%
Walk x 100 meters
-Then-
Run x 1200 meters 85%

Performance:
A.
10min
Every 50sec
Push Jerk x 1 rep 75%
*From Rack*

B.
4 Sets
Power Clean Cluster x 1.1.1
Rest 30 sec between reps
On the 3min
Or
ADAPT

C.
4 Sets
Run x 200 meters 95%
Walk x 100 meters
-Then-
Run x 1600 meters 85%

Competitor Session 2:
A.
10min EMOM
Parallette HSPU 10 sec Negative x 1 rep

B.
5 Sets
Kipping HSPU with right arm at 3/2 in deficit x 5 reps
Kipping HSPU with left arm at 3/2 in deficit x 5 reps
Deficit Strict HSPU x 5 reps (Deficit should be appropriate to do 5 reps UB)
Rest 2min

C.
5 Sets
V-Up to Candlestick Slow Lower x5 reps
Rest 90sec

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