CrossFit – Wed, Aug 9 Metcon (Weight) 15 minutes to establish a maximal load for the day: 1 Clean + 1 Hang Clean + 2 Front Squats + 1 Jerk Metcon (Time) 4 RFT:20 Cal Row10 T2B (Kip Swing to L-Sit/Kip Swing to Knee Tuck/Hanging Knee Raise)2 Rope Climbs (1 RC/10 K2E on the Rope/10
CrossFit – Tue, Aug 8 Metcon (Weight) Alternating EMOM for 10:00: Odd: 5 Pull-ups + 3 C2B Pull-ups + 1 Bar Muscle-up Even: 3 Snatches(power or squat) – Increase the load every set The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat
CrossFit – Mon, Aug 7 Metcon (Weight) Back Squat Wave2-6-2-6-2RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight to a HEAVY, submaximal load for the next set of “6.” For the third set, increase the load again, etc. Rest :60 btwn. sets. Metcon (Time)
CrossFit – Sat, Aug 5 Saturday Community Wod 25 Min EMOM Minutes: 1) 12 Wall Ball@20/14 2) 12 Box Jump Overs@24/20 3) 12 Hang Clean and Jerks@95/65 4) 12 Cals 5) Rest Rx+ 115/85
CrossFit – Fri, Aug 4 Larry (Time) 21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees *200-m sandbag carry after each round ♀ 75-lb. squat, 50-lb. sandbag ♂ 115-lb. squat, 80-lb. sandbag U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, in Helmand Province, Afghanistan.
