18JUNE2015

18JUNE2015

ANNOUNCEMENT:

CrossFit Catalyst 50+ is rocking and rolling Mondays and Wednesdays 11am-12pm! 

STRENGTH:

Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you’ve done this before add 5 lbs. to the last time. Don’t completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

1a.) Back Squat *

1b.) Shoulder Press *

*Setup both bars and weights before beginning the Back Squat. Immediately at the end of the Back Squat go to the Shoulder Press and start within 30 seconds after the completion of the Back Squat.

WOD

CrossFit Mountain - Bike

8 min AMRAP

2 Mtn Bears Complex - Deadlift/Snatch/OHS/Back Squat/Push Press (135/95 - all done with Snatch grip, no thrusters)*

10 Lateral hurdle Jumps (24/20)

* 10 burpee penalty accumulated every time you drop the bar once you start the complex. Must do both reps completely unbroken once you start or penalty!! Burpees to be done immediately at the completion of the AMRAP at the 8 minute mark. Score will be: rounds completed / total time with burpee penalties / total burpees. 

 

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