CrossFit – Thu, Sep 28 Metcon (Weight) 7×1 of the following complex: 3 Position (High-Hang, Hang, Floor) Power Snatch @ 60-65% Rest 60 secs btwn sets Do not exceed 65% of 1 RM Metcon (Time) For time: 12-9-6 Wall WalksDB Squat Snatch 50/35 *Single DB L1: 1/2 Wall WalkL2: 1 WW=4 Shoulder Taps (Nose&Toes)L3: 1
CrossFit – Wed, Sep 27 Metcon (Weight) 7×1 of the following complex: 3 Position (High-Hang, Hang, Floor) Power Clean + 1 Jerk @ 60-65% Rest 60 secs btwn sets Do not exceed 65% of 1 RM Metcon (AMRAP – Reps) 3 Rounds of the following AMRAP: 5 AMRAP:10 DB DL 2×50/3550′ Farmer Carry Lunge 2×50/3510
CrossFit – Tue, Sep 26 Metcon (4 Rounds for reps) Sprints: 4x400m Rest 1:1 *each run will be scored separately in Wodify Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups L1: Jumping Pull-upsL2: Ring Rows or Barbell Pull-ups Scale the weight of the barbell accordingly.
CrossFit – Mon, Sep 25 Metcon (AMRAP – Reps) 5 Rounds for Reps Minute 1: 100 Double UndersMinute 2: 20 T2BMinute 3: Max Effort Front Rack DB Step-ups 2x(50/35)Minute 4: Rest
CrossFit – Sat, Sep 23 Super Saiyan Saturday (AMRAP – Rounds and Reps) 30 MIN AMRAP (Rounds & Reps) 8 Pull Ups 10 Push Presses 125/85 8 Push-ups 10 Front Squats 125/85 8 Sit-ups 200 Meter Run *Every 5 Minutes: 8 Lateral Burpees over Bar RX+ Barbell: 135/105 Handstand Pushups GHD Sit-ups
