CrossFit – Tue, Mar 11

Performance
Push Jerk + Split Jerk (2 Push Jerk + 2 Split Jerks every 2:00 x 5 Sets)

Coach’s Notes: Start light and build. If you were here when we did this two weeks ago try to finish with a weight slightly heavier than last time.

Fitness
DB Push Press (8 Reps every 2:00 x 5 Sets)
Metcon (AMRAP – Reps)

Complete a set every 3:00 x 4 Sets

20 Second Echo Bike Sprint

1 Max UB set of HSPU

Coach’s Notes: Go directly from the bike sprint into your set of HSPU. Save a rep or 2 in the tank for the first 3 sets to minimize drop-off. Record total reps. If you are officially signed-up for the open practice with your hands on the tape line of the gymnastics pads since that is the standard they have used in the past.