TONIGHT IS THE CFSLU FAREWELL PARTY!
for time, 50 reps each:
box jump, 24/20″
kettlebell swings, 16/12kg
push press, 20/15kg
wall ball, 20/14#
Compare to 21MAR2015, 21MAY2014, 29NOV2013. Check the Level 2 section and do that if capable!
A. 2 laps around the block. try running in your lifting shoes if possible, then
3 rounds of
– 10 weighted dislocates. go as heavy as you can control locked arms through full ROM
– 10 OH walking lunges, use a bar and add little weight each round. do not exceed 60/45kg
– 20sec of burpee pullups
B. build to a heavy within 15min each:
1.) snatch high pull + hang power snatch + snatch balance
2.) clean + 2 push press
C. join class for conditioning, but do the following instead of FILTHY FIFTY
Every 10 minutes for 30 minutes (3 sets), complete the following for time:
1250/1000m row (1250 for dudes, 1000 for ladies)
60 double unders
30 kbs, 32/24kg
15 HSPU, strict
5 bar muscle-ups
For most of you, the strict handstand push-ups will be the limiter. If you have to scale the number of reps there to ensure that you can finish each set under the 10 minute cap, do so.
D. Cool Down
E. Watch (online or in person) the WEST REGIONALS for the 2015 Reebok CrossFit Games at the Tacoma Dome this weekend.