Intervals

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CrossFit Pendulum - CrossFitWarm-upA: Warm-up (No Measure)200m run 2 rds High Knees Toe touch Swinging Gates Lunge with Reach 20 Russian twistsMetconA: Metcon (6 Rounds for time)6 Rds 50m Sprint rest 2:30Coaches use stopwatch on phone for times.B: Metcon (6 Rounds for calories)6 Rds 15 sec Assault Bike Sprints Rest…

PWR

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CrossFit Pendulum - CrossFitWeightliftingA: Hang Power Clean (3-3-3-3-3)Below the knee. 60, 65, 70, 75, 80% of Heaviest Clean 90 Sec Rest. Stay in the percentages. If new, work for 12 min on technique and lighter weight.MetconMetcon (Time)4 RFT 10 Shoulder to Overhead 155/105 15 Bar facing burpee Rest 1 MinIntermediate:…

JT

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CrossFit Pendulum - CrossFitSkillA: Metcon (No Measure)10 Min EMOM odd - 10 second Ring Support Holds even - 30 second handstand holdMetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more…