Thursday 13th August 2015

Thursday 13th August 2015

Kia Ora Team – Reminder that there is no Saturday morning class this week as we’ll all be over at CrossFit Ohakea for the 2015 Military Champs

Strength – Alternating Sets

1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the active bottom)

1b) 4X1:00 (total) Freestanding Handstand Hold – accumulate 1:00 total hold even if broken.  Scale to HS hold against the wall

Conditioning – 4 rounds of:

20 Sec ME Piked HSPU

10 Sec Rest

20 Sec Power Clean & Direct Jerk @ 70% 1RM

10 Sec Rest

20 Sec ME TTB

10 Sec Rest

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