Monday 8/21/17 - CrossFit SPT

Monday 8/21/17

*Announcement*

This weekends Home Grown In House Competition has been changed to just Saturday morning (8/26) at 8am!

Come work out, judge, cheer, and hang out!

Strength:

Back Squat
10@65%
8@70%
6@75%

Conditioning:

For Time
21 KB swings 70/53
3 Rounds Cindy
15 KB swings
2 Rounds Cindy
9 KB swings
1 Round Cindy

1 Round Cindy=5 pull ups, 10 push ups, 15 squats

Today’s workout is a good test for shoulder stamina. The middle round will start to separate athletes. Holding on to the KB too long could have a compounding negative effect on the rest of the workout. Since you’re working with a heavier KB today it might be wise to take a quick break in the first couple of rounds. The place to catch your breath is on air squats. A good pacing strategy might be Rd. 1 85%, Rd. 2 90-95%, and Rd. 3 100% empty the tank.