CrossFit – Thu, Jan 26 Metcon (Weight) EMOM for 10:00 A: 10 Deficit HSPU 4/3″B: Clean & Jerk Double (squatclean)(65/75/80/85/85) Athletes will begin the C&Jat 65% of their 1 RM.Increase the weight every other minute to hit the following percentages for a total of 5 sets: 75% / 80% / 85% / 85% Scale: Regular
CrossFit – Wed, Jan 25 1 Rep Max Push Press (Weight) 15 minutes to establish a HEAVY Push Press for the day. 5(strict) – 5(strict) – 3 – 3 – 1 – 1 – 1 – 1*the first 2 sets of 5 will be strict press Metcon “Chelsea” EMOM for 30: 5 Pull-ups (Banded PU/Jumping
CrossFit – Tue, Jan 24 Metcon (Weight) EMOM for 10:00 A: Snatch Double (65/75/80/85/85)B: 10 UnbrokenWall Balls 20/14 Athletes will begin the snatches at 65% of their 1 RM.Increase the weight every other minute to hit the followingpercentages for a total of 5 sets:75% / 80% / 85% / 85% Metcon (AMRAP – Rounds and
CrossFit – Mon, Jan 23 Back Squat (AMRAP – Reps) Back Squat:9×5 @ 60% of Training Max1xME @ 60% of Training Max Training Max=90% of 1 RM Metcon (Time) For Time: 3 Rounds50 Double-Unders50 ft. OH Walking Lunges (DBL DB 35/25)25 T2B L1: K2E (These need to be good reps!)L2: Kip Swing to L-SitL3:
CrossFit – Sat, Jan 21 HAPPY SATURDAY!!! (2 Rounds for reps) 9min AMRAP 7 Hang Power Cleans 115/85 7 Push Jerks 7 Bar Facing Burpees -rest 2:00- 9min AMRAP 12 Cals 12 Alternating Dumbbell Snatches 50/35 50′ Overhead Walking Lunge
