CrossFit – Tue, Sep 27 Clean Complex (Weight) Every 90 secs. alternate between the following movements: A) Clean Complex: 1 Tall Clean+1 Front Squat+1 Split Jerk *Begin @50% of 1RM C&J; increase load every set B) Accumulate :30 Hollow Hold on the rings Repeat for a total of 5 sets. Metcon (AMRAP – Rounds and
Monday Hatch Cycle Back Squat Week 10A (Weight) 1×5@60% 1×5@65% 1×5@70% 1×5@75% Rest 90-120secs btwn. sets; do NOT use a weightlifting belt Hatch Cycle Front Squat Week 10B (Weight) 1×5@60% 1×5@65% 2×5@70% Rest 90-120secs btwn. sets; do NOT use a weightlifting belt Metcon (Time) For Time: 50 Cal Row 40 GHD Sit-ups 30 Cal Bike
Saturday Community WOD Open to the Public!!! Metcon (Time) Partner WOD For Time: 150 Mountain Climbers 140 Walking Lunges 45 Pistols 125 Sit-ups 50 Up Downs 60 Shoulder Taps 100 Burpees 36min Cap *one partner works while the 2nd rests
HERO WOD FRIDAY Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight) In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on
Thursday Hatch Cycle Back Squat Week 9B (Weight) 1×5@65% 3×5@75% Hatch Cycle Front Squat Week 9B (Weight) 4×5@65% Metcon (AMRAP – Rounds and Reps) 15 AMRAP: 10 Strict Pull-ups 20 Dbl DB Step-ups 50/25 30 Double-unders LVL1: Banded Strict PU LVL2: Inverted Barbell PU LVL3: Ring Rows 30 DU=Single/Single/DU or DU attempt up to 15
