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Tuesday 150421

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During Event 1, "Row So Hard" on Saturday. Shout-out to Matt Hagensick and CrossFit 1847 for letting us borrow a few of his ergs; made the event run much faster being able to do heats of ten!
Don't forget that the first ever Sanctify Flow yoga class is this Saturday at 10:30AM and is open to Sanctify members and non-members alike. Costs are...

With current Sanctify CrossFit class membership:
Single class, $12
Punch card (10 classes), $100

Without a current Sanctify CrossFit membership:
Single class, $14
Punch card (10 classes), $120

Sign up here and see you then!
SWU B - 3 rounds not for time (10 min cap)

Bent twisting lat stretch (DEMO), 5 reps each w/3 sec hold
Handstand hold, 20 sec/shoulder shrugs, 5-15/shoulder touch, 5-15/Hip tap, 5-15 (DEMO)
Therapy Squats, 5-10

Fitness

A. Back squat, 5@65%, 4@72.5%, 3@80%, 2@87.5%, 1+@95% of training weight; 2:30 clock
+
For time:
30 Deadlift, 95/65
15 Pull-ups
50 Double-unders or 150 Single Unders
30 Shoulder to OH, 95/65
15 Pull-ups
50 Double-unders or 150 Single Unders
30 Hang squat cleans, 95/65
15 Pull-ups
50 Double-unders or 150 Single Unders

Notes:
- this is the "peak" week in this 4 week cycle
-the last "1+" set of squats is a max rep set; GO FOR IT! as this is your "test" for this cycle and RECORD YOUR REPS & WEIGHT USED
- if you can't do a strict unassisted pull-up, you must do jumping pull-ups or use a band; we don't want you doing dozens of unassisted KIPPING pull-ups if you don't have the strength in your shoulders to do an unassisted strict pull-up
- 20 min cut-off on chipper
- record time on board

Performance

A. Back squat, 5@65%, 4@72.5%, 3@80%, 2@87.5%, 1+@95% of training weight; 2:30 clock
+
For time:
30 Deadlift, 115/75
25 Pull-ups
50 Double-unders
30 Shoulder to OH, 115/75
25 Pull-ups
50 Double-unders
30 Squat cleans, 115/75
25 Pull-ups
50 Double-unders

Notes:
- see above for BS notes
- 20 min cut-off on chipper
- record time on board

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