CrossFit – Tue, Sep 5 Metcon (Weight) Front Squat Wave2-6-2-6-2RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight toa medium but heavy load for the next set of “6.” For the third set,increase the load again, etc. Rest 60-90 secs. btwn. sets. Metcon (Time)
CrossFit – Mon, Sep 4 OPEN GYM 8-12 (Weight) Every 90 secs for a total of 10 sets,complete the following complex: Snatch-grip High Pull+Hang Power Snatch+Snatch Record heaviest load. Metcon (Time) For Time: 30 Crossovers15 Ring Dips20 Crossovers10 Ring Dips10 Crossovers5 Ring Dips1,000m Row5 Ring Dips10 Crossovers10 Ring Dips20 Crossovers15 Ring Dips30 Crossovers
CrossFit – Sat, Sep 2 Saturday Community WOD 3 Rounds for Time: (3 Rounds for reps) 200M Run 10 DB Push Press@35/25 50Ft DB Walking Lunges 20 Alt DB Snatches 50 Ft DB Walking Lunges 10 DB Deadlifts 200M Run Rest 2mins Two Dumbbells on the Push Press, Lunges and Deadlifts. Single DB on the
CrossFit – Fri, Sep 1 Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood) In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. https://www.crossfit.com/workout/2008/02/12#/comments
CrossFit – Thu, Aug 31 Metcon (Weight) Box Squat (to or just below parallel) 8×3 @70-75% of 1 RM, rest 60 secs Metcon (Time) For Time: 30-20-10Deadlifts 185/135Toes to Bar L1: Kip Swing to L-SitL2: Kip Swing to K2ChestL3: Kip Swings Scale the weight of the barbell as necessary.
