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
CrossFit – Tue, Aug 1 Clean and Jerk EMOM (Weight) 10:00 EMOM Alternate each minute Odd: 10 C&J (*Increase weight every round) Even: 5 Deficit HSPU 4/3″ L1: 5 HSPUL2: 1 Abmat HSPUL3: 10 STRICT Push-ups *record highest C&J weight Metcon (Time) For Time:50 Double Unders30 Pistols12 Ring Muscle-Ups50 Double Unders20 Pistols9 Ring Muscle Ups50
CrossFit – Mon, Jul 31 Back Squat (Weight) Wave Sets2-6-2-6-2RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight to a medium but heavy load for the next set of “6.” For the third set, increase the load again, etc. Rest 60 but no more
CrossFit – Sat, Jul 29 Partner Wod (Time) Teams of Two Relay for Time 15-12-9-6 Cal Row (Bike) Burpees over Rower (if you bike, burpees over bar) Power Snatches @95/65 Rx+ 115/85 Athlete 1 will complete the rep count of all movements, while Athlete 2 rests. Then Tag Athlete 2 Relay style…then Athlete 1 will
