Thursday Strength + Metcon Hatch Cycle Week 4 Thursday Back Squat (Weight) 1×8@65% 1×8@70% 1×8@75% 1×8@80% Hatch Cycle Week 4 Thursday Back Squat (Weight) 1×5@60% 1×5@65% 1×5@70% 1×5@70% Metcon (AMRAP – Reps) 12 AMRAP: (ascending ladder) 3 Cal Row 3 Thrusters 115/75 6 Cal Row 6 Thrusters 9 Cal Row 9 Thrusters 12 Cal Row
Wonderful Wednesday Snatch Work (Weight) 5×1 of the following Snatch Complex: 1 Snatch First Pull+ 1 Snatch Grip Deadlift+ 1 Hang Snatch *Begin at 60% of 1 RM Snatch & increase the load every set. AHAP *record heaviest weight in Wodify Metcon (Time) 10 RFT: 1 Legless Rope Climb 200 ft. Sprint L1: Rope Climb
Terrific Tuesday!!! Metcon (Weight) EMOM for 10 minutes: Odd: 1 PC + 8 Front Rack Walking Lunges (begin at 60% of 1 RM Clean & increase the load every set; the goal is to end the set AHAP) Even: Accumulate :30 L-Sit Hold (parallette bars, rings, boxes, stack plates; do not hang from the rig)
Manic Monday Hatch Cycle Week 4 Monday Back Squat (Weight) 1×8@65% 1×8@70% 1×6@80% 1×6@85% *You may use a belt for sets greater than or equal to 80%. If you feel like you don’t need one, don’t use one! *All percentage work is based off 1 RM of the specific lift. Hatch Cycle Week 4 Monday
CrossFit – Sat, Aug 13 Saturday Community Wod (AMRAP – Rounds and Reps) <p>9 Min Amrap:</p><p>3 Wall Walks</p><p>6 power Snatches@115/75</p><p>9 Lateral Burpees over bar</p><p> </p><p>Rest 2:00</p><p>9 Min Amrap:</p><p>12/10 Cal Row</p><p>20 Med Ball Cleans@20/14</p><p>10 Box Jumps </p><p>2 Rope Climbs</p><p> </p><p>Scaling Options will be given at the briefing in class </p>
