Tuesday 5-16-17

Coach's thoughts on today:
Bar-facing burpees are the devil. You will be tired. That is not an excuse for you to let those power cleans turn to shit. Make sure they are cleans and not "cheat reverse curls".

Warm-up:15Min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Metcon:15min

  • Form: Metcon (Time)

21-15-9
Bar-facing Burpees
Power Cleans (95/65 -- 135/95)

  • C/I: Metcon (Time)

27-21-15-9
Bar-facing Burpees
Power Cleans (95/65 -- 135/95)

Strength

  • Shoulder Press (4x6)