CrossFit – Mon, Aug 7 Metcon (Weight) Back Squat Wave2-6-2-6-2RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight to a HEAVY, submaximal load for the next set of “6.” For the third set, increase the load again, etc. Rest :60 btwn. sets. Metcon (Time)
CrossFit – Sat, Aug 5 Saturday Community Wod 25 Min EMOM Minutes: 1) 12 Wall Ball@20/14 2) 12 Box Jump Overs@24/20 3) 12 Hang Clean and Jerks@95/65 4) 12 Cals 5) Rest Rx+ 115/85
CrossFit – Fri, Aug 4 Larry (Time) 21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees *200-m sandbag carry after each round ♀ 75-lb. squat, 50-lb. sandbag ♂ 115-lb. squat, 80-lb. sandbag U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, in Helmand Province, Afghanistan.
CrossFit – Thu, Aug 3 Deadlift (Weight) Deadlift 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 but no more than :90 b/t
CrossFit – Wed, Aug 2 Snatch Complex (Weight) 15 minutes to work up to a heavy complex for the day: Snatch + Hang Snatch + 2 OHS Metcon (AMRAP – Reps) 5 Rounds: 4:00 to complete the following:400m Run15 Overhead Squats 95/65Max Effort Chest to Bar Pullups Rest 1:00 b/t rounds Score is total number
