Announcements Due to the 7 day programming for Crossfit Endurance the class will meet OFF CAMPUS periodically on Strength and Conditioning rest days. Please refer to the CFIM Facebook Page or check the Whiteboard frequently for updates to the Location Main - Team Iron If doing Famously Hot use today as a walk-thru View Public Whiteboard: bit.ly/1sv8JqB A. EMOM 12 Snatch (Start at 50% and build every rd) B. EMOM 8 Clean and Jerk (Start at 70% and build every rd) C. Back Squat (@ 20X1, Build to a 10rm) + Metcon (Time) 3 rounds for time @ 85% Run 200m 50 DU 15 box jump sd 24/20″ + Metcon (Time) 3 rounds for time @ 85% 25 kbs 70/53 25 burpees Notes - goal is NO MISSES on snatch. Get comfortable in receiving pos - goal is to build HEAVY on CJ, go for something big here - dont redline on metcons, use as a metabolic deload
Posted on: Sat, 09 Aug 2014 02:38:30 +0000
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