CrossFit – Tue, Apr 23 Snatch Complex (Weight) 7×1 of the following complex: 1 Snatch(Floor) + 1 Hang Snatch (Knee)+ 1 High-Hang Snatch (Hip Crease) Begin at 65-70% of 1 RM &build to a heavy, single for the day. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:2 DB Snatches 50/352 Burpees-over-the-box 24/20″ *add 2 reps
CrossFit – Mon, Apr 22 Metcon Week 5-Day 1 (Hatch)Back Squat:1×8@65%1×6@75%1×4@85%1×4@90%-Rest 2-3 mins b/t sets. Front Squat:1×5@70%1×4@80%1×3@85%1×3@90%-Rest 2-3 mins b/t sets. *You may use a belt for sets greaterthan or equal to 80%. If you feel like you don’t need one, don’t use one!*All percentage work is based off 1 RMof the specific lift. Metcon
CrossFit – Sun, Apr 21
CrossFit – Sat, Apr 20 Saturday Community WOD! Grab your partner and we’ll see you at 9am (Time) Buy In: 800m Run 3 Rounds 50 Plate Ground to Overhead 50 Abmat Situps 50′ OH Walking Lunge with Plate Buy Out: 800m Run
CrossFit – Fri, Apr 19 Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. https://www.crossfit.com/workout/2010/05/09#/comments
