[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 5:30PM time slot! Group CrossFit classes are at 4:45PM and 630PM[/creativ_alertbox]

Skill

Tabata Pull-Ups

Rest 1 Minute then

Tabata Plank Holds

Perform a full round of tabata for each movement.  That is 8 intervals of 20 seconds on and 10 seconds rest.  Use this time to work on  a sustainable set of kipping or butterfly pull-ups as skill practice or perform strict pull-ups with a band if you are still working on strength.  Maintain a good hollow position while you hold the plank and fight to keep your midline engaged rather that favor it by letting your hips float up.

WOD

3 Rounds For Time

Run 400M
15 Thrusters 95/65lbs
15 Burpee Bar Hops

Workout notes: Make sure to choose a weight that lets you achieve a full depth squat. Even though we’re performing a front squat and a press you still want to maintain the bar on your shoulders with elbows up so that your chest is upright through each rep.   The most difficult burpee will include a jump over bar so scale them by stepping over the bar.