Tuesday, 7/25/17

 In CrossFit


*Base Week… We’re transitioning to heavy singles on our max strength lifts for the next 3 weeks. We’re coming off of a performance week, and we have 2 more weeks of building in weight and progression. Form should be perfect, no misses, and leave some in the tank this week! 

Gymnastic Capacity
3 Rounds
Min 1) ME T2B
Min 2) ME HSPU
Min 3) Rest
*Sets do not need to be UB. Work for as much of the minute as possible. Focus on bigger sets early in the minute.

4 Rounds
90 sec Work
90 sec Rest

10 Power Snatches (95, 65)
AMRAP Cal Row in remaining time

*Score is total calories. RX+ (115,75)



A. 3 Rounds for Quality:
8 Shoulder Trio/side
5 Tempo Push-ups (3 sec ecc)
3 Negative pull ups (3 sec ecc)

B. 5 min AMRAP x 4
*1 min rest b/t sets
5 T2B
10 DB Snatch (5/arm)
15 DB Push Press



Registration for KF17 will open to 4B Members only at a discounted rate on Monday, July 31st. Stay posted for more details. In the meantime, find your partner and spread the word!


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