Reminder: Saturday (10/18/14) there will be NO classes. We are hosting the Florida Fitness Championships here at CrossFit Tough as Nails. This is an all day event and ALL are welcome to come cheer our athletes. Also, ALL divisions have spaces left for any interested in competing this weekend. You can register at http://www.toughasnailscomps.com/ We look forward to seeing you here!
MONDAY
BBG:
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee
Conditioning:
- Run 400m
- 15 Strict HSPU
- 30 Jumping Back Squats 45/35 lbs
- Run 400m
- Jumping Back Squats 45/35 lbs.
- 15 Strict HSPU
- Run 400m
TUESDAY
BBG:
5X1 Two Position Clean (hang & power position) + Jerk – heavy but NO MISSES, rest as needed
Conditioning:
Alternating EMOM for as long as possible (or until 20:00):
Even minutes (beginning at 0:00) –
- 20 Double-Unders
- 5 Power Snatches 95/65 lbs.
Odd minutes –
- 5 Bar-Facing Burpees
- 5 Shoulder to Overhead 95/65 lbs.
WENDESDAY
BBG:
4X5 Back Squats – work to a heavy, but not maximal, set of 5
Conditioning:
10 minute AMRAP:
- KB Snatch 53/35 lbs.
*alternate arms every 10 reps*
THURSDAY
Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework
MOBILITY IS BACK AT 6:30p and 7p. Come get loose!
If you are not able to make it to mobility class, today is a great opportunity for your extra credit M&M.
**OPTIONAL ACTIVE REST**
- row 2k at comfortable pace
- Jog 1 mile
- Leisurely swim
- Do yard work
- 10 minutes of double under practice
-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).
With Perfect Form:
- 5×5 empty barbell snatch
- 5×5 empty barbell clean
- 3×3 empty barbell jerk
FRIDAY
BBG:
Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed
Conditioning:
10:00 AMRAP of:
- 3 MU
- 5 Shoulder to Overhead 135/95 lbs.
- 7 OHS 135/95 lbs.
SATURDAY
**Reminder there are no classes as we are hosting Tough as Nails’ inaugural Florida Fitness Championships.**
Strength/Conditioning:
8 hour AMRAP of:
Bring as many people as possible to support your fellow athletes while they battle it out.
MIDLINE & MOBILITY EXTRA CREDIT (M&M):
If you haven’t already jumped in, it’s time to get started. This is programmed to be something you can do at home or at the gym before or after the WOD.
MIDLINE – 3x a week
Side Planks:
2 minutes on each side.
MOBILITY – 3x a week (ideally every day).
Pigeon Pose:
2 minutes per leg. Pictures will be posted tonight (for real).