CrossFit – Sat, Aug 20 Partner wod! Bring a snack, it’s a long one! Seedy-ish Teams of Two (Time) <p>For time:</p><p>4 Rds Cindy-DT</p><p>3 Rds Cindy-DT</p><p>2 Rds Cindy-DT</p><p>1 Rd Cindy-DT</p><p> </p><p>Each athlete will do the # of rds listed..</p><p>one works, one rests</p><p>Partner 1 does a complete rd- Cindy-DT then Partner two goes</p><p>Cindy-5 Pull-Up, 10 Push Ups, 15
HERO WOD FRIDAY Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
Thursday Strength + Metcon Hatch Cycle Week 4 Thursday Back Squat (Weight) 1×8@65% 1×8@70% 1×8@75% 1×8@80% Hatch Cycle Week 4 Thursday Back Squat (Weight) 1×5@60% 1×5@65% 1×5@70% 1×5@70% Metcon (AMRAP – Reps) 12 AMRAP: (ascending ladder) 3 Cal Row 3 Thrusters 115/75 6 Cal Row 6 Thrusters 9 Cal Row 9 Thrusters 12 Cal Row
Wonderful Wednesday Snatch Work (Weight) 5×1 of the following Snatch Complex: 1 Snatch First Pull+ 1 Snatch Grip Deadlift+ 1 Hang Snatch *Begin at 60% of 1 RM Snatch & increase the load every set. AHAP *record heaviest weight in Wodify Metcon (Time) 10 RFT: 1 Legless Rope Climb 200 ft. Sprint L1: Rope Climb
Terrific Tuesday!!! Metcon (Weight) EMOM for 10 minutes: Odd: 1 PC + 8 Front Rack Walking Lunges (begin at 60% of 1 RM Clean & increase the load every set; the goal is to end the set AHAP) Even: Accumulate :30 L-Sit Hold (parallette bars, rings, boxes, stack plates; do not hang from the rig)
