Tuesday Snatch Work (Weight) 5×3 UB High-Hang Snatches (full squat) -Rest 2:00 btwn. sets *Start at 55-60% of 1RM Snatch & increase load every set" Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# LVL1: Jumping Ring MU+Dip LVL2: Asst. RMU+Dip LVL3: Pull-up+Dip (ring
CrossFit – Mon, Sep 19 Hatch Cycle Back Squat Week 9A (Weight) 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95%
CrossFit – Sat, Sep 17 Metcon (AMRAP – Rounds and Reps) <p>8 Min Amrap:</p><p>14 Wall Ball@20/14</p><p>12 Pull-ups</p><p>200 M Hill Sprint</p><p>Rest 2:00 Mins</p><p>8 Min Amrap:</p><p>12/10 Cal Row/Ski/Bike </p><p>10 Box Jump Overs@24/20</p><p>8 Power Cleans@135/95 </p> Saturday Community Wod
HERO WOD FRIDAY Ralph (Time) 4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
Thursday Hatch Cycle Week Back Squat Week 8B (Weight) 2×5@65% 3×5@70% Hatch Cycle Front Squat Week 8B (Weight) 4×5@60% Metcon (Time) Descending Ladder 10–>1 C2B PU Deficit HSPU 2" *100m SPRINT on the rower after every round LVL1: Kipping PU/HSPU LVL2: Banded Strict PU/2 Abmat HSPU LVL3: Ring Rows/Strict Push-ups
