CrossFit – Mon, Jul 31
CrossFit – Mon, Jul 31
Back Squat (Weight)
Wave Sets
2-6-2-6-2
RPE 10-7-10-7-10
Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight to a medium but heavy load for the next set of “6.” For the third set, increase the load again, etc.
Rest 60 but no more than 90 secs btwn. sets.
Metcon (AMRAP – Reps)
5 Rounds:
Min 1: ME Cal Row
Min 2: ME GHD SU
Min 3: ME DB Devils Press (2×35/25)
Min 4: Rest
Score is total number of reps. Consistency is the goal.
L1: GHD to Parallel
L2: Med-Ball GHD SU
L3: V-Up
Scale the weight accordingly.
Suns Out Guns Our Nutrition Challenge WOD
Dirty Thirty (Time)
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders
