December 3, 2014 Announcements: The SCFL Teams are hard at work preparing for their week 3 workouts, and they would love your support. We would love to see the Pandemic Nation come out in support of the athletes and volunteer their time for the evening. If you can commit, please sign up on the whiteboard. And you enouraged to come by and spectate as well. Week 4 (December 13th) come down on Saturday Night and see Games and Regionals athletes throwdown for the chance to win 2,500$ Cash!!! CrossFit: Strength 4 Rounds 5 Heavy Bench Press Max Effort set of Suppinated Grip Strict Pullups Rest 3 Min Between Sets For time: 100 Double unders 6 Rounds of: 10 sit ups 10 Air squats 10 Push-ups 100 Double unders Cool Down: Banded Shoulder Mobility Athlete Development: Build to Heavy Complex of: 2 Snatch Deadlifts + 1 Hang Snatch Overhead Squat: ME Bodyweight OHS (3/4 for Females) ***Elite Goal is 15+ OPT Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders 3 Rounds Not For Time: ME GHD Hold (Extend parallel to the ground in a ghd situp and hold) 50m Walking Lunge 1 Min Barbell Calf Smash (Each Calf) Â
Posted on: Wed, 03 Dec 2014 06:00:10 +0000
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