WOD

CrossFit – Fri, Jul 7 Metcon (Time) Heavy “DT” “Heavy DT” 5 RFT:12 Dead Lifts9 Hang Power Cleans6 Push Jerks Men: 205 lbs.Women: 145 lbs. Scale weight accordingly

CrossFit – Thu, Jul 6 Bench Press (Weight) Superset the following: A) Bench Press; rest :454 x 5 RPE 91 x 5 RPE 10 B) 5 x :45 Hollow Hold on Rings, rest :45 Metcon (Time) 3 RFT:500m Row25 Overhead Barbell Lunge 115/7525 Toes to Bar Buy-Out: 500ft. Handstand Walk L1: Kiip Swing to L-SitL2:

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