150409 Thursday 0900 & 1800 & 1915

Athletes,

I have heard great things from the coaches about the new strength workouts. You may see more of a periodization in the training as we want to focus on building that muscle and hone your coordination for more of the complicated movements. We will make you into the machine you need to be for the Open next year!

Jared – FTCF

A. Progressive Model Strict Pullups

B. SWOD
Deadlift 5@60% ,5@65%,5@70%, 5@75%,3×3@80%

C. WOD
15 Minute AMRAP
3 Front Squats (95/65 lbs)
6 Dumbbell push press Press 45/25
9 Kipping Leg Raises (just like the open workout)

Competitor
15 Minute AMRAP
3 Front Squats (135/95 lbs)
6 Handstand Push-Ups
9 Toes to Bar

My last crossfit gif went ok, so here's more! - Imgur

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