Monday January 4, 2016
Sunday, January 3, 2016
twoseven

Photo evidence of Marc's return last week, but since I missed seeing him in person, and also to put a little pressure on him to come back this week... I'd just like to say, welcome back!  

 

 

 

**Announcements, etc...** 

 

New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)

 

 

CROSSFIT

S&P Cycle: SQUAT - PULL - PRESS - PULL - OFF

A. OHS: 3-3-3-3-3; rest as needed

B. AMRAP in 8 min:

C. AMRAP in 2 min: 

*rest 4 min bt B & C

**Compare to Dec 29, 2014  ...yes, this progressive conditioning is back.  Next week, 10-10-10!

 

 

 

 

CSPORT

A. 10 min running clock: 

B. 10 min running clock:

C. 10 min running clock:

D. 10 min running clock:

 

 

 

 

 

COMP

A. Clean 1.1 x 4 sets rest 3 min

B1. DB incline press  x 5 reps x 3 sets, 90 sec

B2. Barbell Bentover Row x 5 @ 1012 x 3 sets, rest 90 sec

+

3 sets:

7-9 Squat thrusters 155/105

10 T2B

250m row

rest 5-7 min


 

 

 

 

Post results and notes to comments.
Article originally appeared on CrossFit Cadence (http://archive.crossfitcadence.com/).
See website for complete article licensing information.