CrossFit – Sat, Aug 19 Saturday Community Wod (3 Rounds for reps) 3 Rounds for time 200M Hill Sprint 20 Box Jump Overs@24/20 20 Toes 2 Bar/GHD sit-ups 200M Hill Sprint 20 Alt DB Snatches@50/35 20 Hand release push-ups (HRPU’s) Rest 1Min after each Rd.
CrossFit – Fri, Aug 18 Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National
CrossFit – Thu, Aug 17 Metcon (Weight) Deadlift Wave3-5-3-5-3RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a HEAVY, sub-maximal load for the next set of “5.” For the third set,increase the load again, etc. Rest 90-120 secs btwn. sets. Metcon (Time) 3
CrossFit – Wed, Aug 16 Metcon (Weight) 15 minutes to establish a maximal load for the day: 1 Snatch First Pull (heavy emphasis on keeping the shoulders OVER the bar the entire time) + 1 Power Snatch + 1 Hang Snatch Rest as needed. Metcon (AMRAP – Reps) 5 Rounds: Min 1: ME Push Press
CrossFit – Tue, Aug 15 Metcon (Weight) 10min Alternation EMOM Odd: 1 High-Hang Clean + 1 Hang Clean + 2 Front Squats (*Increase the load every set) Even: 10 Burpee Box Jump Overs 24/20 Metcon (Time) For Time: 21-15-9 Kettlebell Sumo Deadlift High Pull 70/53Chest 2 Bar Pullups *Scale the weight of the KB accordingly
