BRING YOUR COFFFE CUPS!

CrossFit Tuesday December 2, 2014:

4 rounds for time of:
L Sit Hold, 45 secs
30 Deadlifts, 135/95 lbs
15 Handstand Push-ups

Competition: 30 sec L-Sit Hold. Banded HSPU ok.
Performance: 20 sec hold (Tuck OK). DL 75-115/55-75#. DB LSit Press OK (Heavy)
Fitness: 3 rounds. 20sec hold (Tuck OK). DL 45-65/35-45#. DB LSit Press OK.

Barbell and Oly Club:

Strength Bias -
Record your best Drop Snatch 2 Rep Max lift.
Find a heavish double. This is a speed drill!

Record your best Snatch Off Blocks (At Knee) 2 Rep Max lift.
Find a 2 rep max. Drop and reset between reps. Start at the top of the knee.

Good Morning 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Go a little heavier than last week on each set

Maintenance Bias -

Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%

and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep

Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%


Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 5% more than last week.

Sport of Fitness:

Three sets, not for time, of:
Squat Snatch Press x 5 reps @ 2113
(note the tempo and stick to it, positioning is more important than load here)
Pistol with Overhead Hold x 4-5 reps each leg
(hold a barbell or PVC overhead while performing the pistol…work as heavy as you can safely handle)
L-Sit from Hang x 30-45 seconds
(hang from the pull-up bar and hold L-sit position)

For max reps:
90 seconds of Strict Handstand Push-Ups
90 seconds of Ring Dips @ 2011
(adhere to the tempo – pause 1 second at the top!)
90 seconds of Strict Pull-Ups
Rest 90 seconds
60 seconds of Strict Handstand Push-Ups
60 seconds of Ring Dips @ 2011
60 seconds of Strict Pull-Ups
Rest 60 seconds
30 seconds of Strict Handstand Push-Ups
30 seconds of Ring Dips @ 2011
30 seconds of Strict Pull-Ups

ANNOUCEMENT:

Good morning CrossFit Forest! Thanks for being a great test pilot over the past couple weeks as I experimented with serving coffee to all of you. I hope you have enjoyed it as much as I have.

A couple of things as a result of the soft opening:

I will serve coffee at the 5, 6 and 9 a.m. classes Monday through Saturday.

Coffee is a $1 per serving- regardless of your cup size or if you have your own cup.
Cream is $.25 per serving-
Larabars are a $1.25- while supplies last

Purchasing: I will leave a jar out for you to leave your dollars and quarters in. You can also start a tab. This will not be associated with your Forest account and can only be paid back in cash within the month.