CrossFit – Fri, Oct 14 Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. LVL1: Jumping MU (make sure you are catching withyour
CrossFit – Thu, Oct 13 Hatch Cycle Week 12B (Weight) “Alternating EMOM: A) Hatch Squats (7 sets) B) AMRAP Strict Ring Dips; Rx+ Weighted Strict RD (6 sets) *The goal here is to be consistent across all sets *Scale-Ring Push-ups without the use of knees or further scale by using knees on the ground Backsquats:
CrossFit – Wed, Oct 12 Skill Work (Weight) Alternating EMOM for a total of 10 sets: A) 10 Front Rack Barbell Step-ups 24/20 *Begin @55% of 1RM Clean but do not exceed 65% B) 10 T2B *Score barbell weight in Wodify Metcon (Time) As Fast As Possible (AFAP): 21-15-9-15-21 Thrusters 95/65 Box Jumps For Time
CrossFit – Tue, Oct 11 5 Sets of the following Snatch Complex: (Weight) Power Snatch + Low Hang Snatch(just below the knee) + OHS Rest 90-120 secs b/t working sets *Warm-up to 70% of 1 RM Snatch & begin working sets there; all sets need to be performed at or between 70-80% 1 RM Snatch
CrossFit – Mon, Oct 10 Hatch Cycle week 12A (Weight) Alternating EMOM: A) Hatch Squats (7 sets) B) 5 Strict Pull-ups; Rx+ 5 Weighted Strict PU (6 sets) *Scale: Band Strict PU Backsquats: 1×5@60% 1×5@70% 2×5@75% Frontsquats: 1×5@65% 1×5@70% 1×5@75% Metcon 3 RFT: 500m Row 50 Wall Balls 20/14 400m Run 25 GHD SU Timecap:
