09:30 Members Only Barbell Club

Strict Press and Hold with Negative

20 minutes building up to a heavy triple of:

Strict Press

5 Second Overhead Hold

5 Second Negative

Ensure neutral spine and bracing are in effect!

then…

Press & Hold Challenge:

Using an empty barbell:

Complete 10 strict presses in no more than 30 seconds then hold the barbell, locked out overhead, for 30 seconds.

How long can you last?

Score = total time

10:30 CrossFit Group Class Saturday Surprise

Team workout.

Expect the unexpected!