Wednesday Clean Complex (Weight) 5×1 of the following Clean Complex: 1 Clean+ 1 Front Squat+ 2 Split Jerks Rest 90-120 secs. btwn sets Metcon (Time) 5 RFT: 10 DBL DB Devils Press 55/35 20 DBL DB Suitcase Lunges 55/35 50 ft. HSW LVL1: 50 Shoulder Taps (Nose & Toes HS) LVL2: Accumulate 90 secs in
Tuesday Snatch Work (Weight) EMOM for 10:00 1 Power Snatch+ 1 Snatch+ 1 OHS *Begin the complex at 50% of 1 RM Snatch; increase the load every minute *Record heaviest weight in Wodify Metcon (AMRAP – Rounds and Reps) 17 AMRAP: 30 Double-unders 20 Wall Ball Shots 20/14 10 Ring Muscle-ups LVL1: Jumping Ring MU+Dip
Monday Hatch Cycle Back Squat Week 8a (Weight) ***DELOAD WEEK*** 1×5@65% 1×5@70% 1×5@75% 1×5@80% Hatch Cycle Front Squat Week 8B (Weight) ***DELOAD WEEK*** 1×5@60% 3×5@65% Metcon (Time) 4 RFT: 400m Barbell Back Rack Carry 95/65 20 Weighted GHD SU 25/15 400m Run 20 Weighted Back Extensions 25/15 LVL1: Bodyweight GHD SU/Back Extension LVL2: GHD SU
CrossFit – Sat, Sep 10 20:01 Min Amrap with a Partner (AMRAP – Rounds and Reps) <p>Buy in: 911 Meter Run</p><p>Then:</p><p>110 Alt Dumbbell Snatches@35/25</p><p>343 Ft Synchro Weighted Dumbbell Walking Lunges</p><p>9 Burpees</p><p>11 Pull-ups</p><p>110 is for total floors on the North tower</p><p>343 is the number of Firefighters lost on 9-11</p><p>Lunges are done together, each athlete will have
HERO WOD FRIDAY Metcon (Time) Madison Kemp "Lavender" For Time: 10sec of Silence Buy In #1 into… 1996m Row/Ski Buy In #2 into… 5rds 25 Wall Ball Shots (20/14) 1 Legless Rope Climb into… 9rds 25 Double Unders 5 Squat Clean Thrusters (155/105) into… 2000m Run + 21 Burpees Together as a Group to Finish
