Tuesday, September 27th

The Elbow Problem -Starting Strength

Sticky Catch Position -CrossFit

Performance is in red, Competition is in blue, Links are in green

A) On the minute, for 15 minutes:
Single Arm Kettlebell or Dumbbell Snatch x 3 reps each arm
3 Burpees

A) In teams of 2:
25 minute AMRAP
100 Double-Unders (or 30 attempts. ONLY do singles if your just starting CrossFit)
80 Kettlebell Swings
60 Abmat Situps
40 Burpees
20 Toes to Bar
(Only one person can work at a time. If there are an uneven amount of people, cut the reps in half and fly solo)

A) On the minute, for 15 minutes:
3 Power Snatches

These will add up quickly so start modest on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize them. Do quick bailed singles if you cannot.

B) 5 Rounds 
On a running clock
2-min Assault calories
1-min Bar muscle ups max
2-min Row calories
1-min Rest

Hold a moderate work rate at 60-70% effort; should feel like a 60-sec rest is too long for the given work
This is not about skill work today.If you have bar muscle ups go for it. If you don’t, you can scale with banded bar muscle ups or kipping ring dips. Avoid doing jumping bar muscle ups from boxes for safety reasons. 
Start 4 people on the bikes and run 4 heats, only using 4 rowers.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531