CrossFit – Wed, Jul 5 Snatch Word (Weight) 3×5 Drop Snatch-Increase the weight every set, rest as needed3×5 Snatch Balance-Increase the weight every set, rest as needed Beginning at 75-80% of 1 RM Snatch, perform the following complex every 90 seconds for a total of 5 sets: Power Snatch Hang Snatch(just below the knee) OHS
CrossFit – Tue, Jul 4 Metcon Closed for 4th of July. Enjoy time with friends and family and we’ll see everyone tomorrow!
CrossFit – Mon, Jul 3 Back Squat (Weight) 4×5 RPE 91×5 RPE 10 (maximal 5 RM) Rest 2:00 b/t sets Warm-up to a sub-maximal set of 5, rated as an 9on the RPE scale & then, perform prescribed sets x reps. Active Rest:5x10R/10L Pistol Squats or Pistol Squat Progressions Metcon (Time) For Time: Buy-In: 100
CrossFit – Sat, Jul 1 25 Min EMOM (5 Rounds for reps) Min 1) Max Cals (Bike, ski, Row) Min 2) 15 Wall Ball Shots@20/14 Min 3) 12 Box Jump overs@24/20 Min 4) 10 Pull-ups-10 HRPU’s Min 5) Rest
CrossFit – Fri, Jun 30 French (Time) For Time 1 mile Run 50 Deadlifts (185/135 lb) 1 mile Run 3 minute Max Burpees
