Terrific Tuesday!!! Snatch (Weight) 15:00 to establish a 1 rep max snatch Metcon (Time) 3 RFT: 400m Run 20 Pull-ups 200m Run 10 C2B Pull-ups 100m Run 5 Bar Muscle-ups For the three variations of pull-ups, pick one movement & increase the difficulty for the next two movements: 1. Kipping Pull-ups using a box &
Manic Monday Hatch Cycle Back Squat Week 5A (Weight) Backsquat: 1×8@65% 1×6@75% 1×4@85% 1×4@90% *rest 2-3 minutes between sets *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.
CrossFit – Sat, Aug 20 Partner wod! Bring a snack, it’s a long one! Seedy-ish Teams of Two (Time) <p>For time:</p><p>4 Rds Cindy-DT</p><p>3 Rds Cindy-DT</p><p>2 Rds Cindy-DT</p><p>1 Rd Cindy-DT</p><p> </p><p>Each athlete will do the # of rds listed..</p><p>one works, one rests</p><p>Partner 1 does a complete rd- Cindy-DT then Partner two goes</p><p>Cindy-5 Pull-Up, 10 Push Ups, 15
HERO WOD FRIDAY Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
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
