CrossFit – Thu, Jul 27 Deadlift (Weight) Wave Sets3-5-3-5-3RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a medium but heavy load for the next set of “5.” For the third set,increase the load again, etc. Rest 60 but no more than 90
CrossFit – Wed, Jul 26 Barbell Work (Weight) 12 minutes to establish a maximal load for the day: Power Clean + Front Squat + Split Jerk Metcon (Time) 3 Rounds For Time:400m Run30 Wall Ball Shots 20/1420 GHD SU10 Power Cleans 95/65 L1: GHD to ParallelL2: V-UpsL3: Med-Ball Slams
CrossFit – Tue, Jul 25 EMOM Tuesday (AMRAP – Reps) Alternating EMOM for 10:00: Odd: 3 Power Snatches (*Increase load every round) Even: 10 Burpee Box Jumps (Full hip extension) Metcon (Time) For Time: 9-7-5 Wall-facing Strict HSPUBMU L1: Back-facing Wall Strict HSPUL2: 1 Abmat Strict HSPUL3: Box Pike HSPU
CrossFit – Mon, Jul 24 Back Squat (Weight) Wave sets3-5-3-5-3RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a medium but heavy load for the next set of “5.” For the third set, increase the load again, etc. Metcon (AMRAP – Reps)
CrossFit – Sun, Jul 23
