CrossFit – Thu, Aug 17 Metcon (Weight) Deadlift Wave3-5-3-5-3RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a HEAVY, sub-maximal load for the next set of “5.” For the third set,increase the load again, etc. Rest 90-120 secs btwn. sets. Metcon (Time) 3
CrossFit – Wed, Aug 16 Metcon (Weight) 15 minutes to establish a maximal load for the day: 1 Snatch First Pull (heavy emphasis on keeping the shoulders OVER the bar the entire time) + 1 Power Snatch + 1 Hang Snatch Rest as needed. Metcon (AMRAP – Reps) 5 Rounds: Min 1: ME Push Press
CrossFit – Tue, Aug 15 Metcon (Weight) 10min Alternation EMOM Odd: 1 High-Hang Clean + 1 Hang Clean + 2 Front Squats (*Increase the load every set) Even: 10 Burpee Box Jump Overs 24/20 Metcon (Time) For Time: 21-15-9 Kettlebell Sumo Deadlift High Pull 70/53Chest 2 Bar Pullups *Scale the weight of the KB accordingly
CrossFit – Mon, Aug 14 Back Squat (Weight) Back Squat Wave3-5-3-5-3RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a HEAVY, submaximal load for the next set of “5.” For the third set, increase the load again, etc. Rest 90-120 secs btwn. sets.
CrossFit – Sat, Aug 12 Saturday Community Wod (AMRAP – Rounds and Reps) Partner Wod, Teams of two 5x3min AMRAP: 7 Power Cleans@95/65 7 Pull-up 7 Bar Facing Burpees *90Secs Rest* Rd2@115/85 Rd3@135/95 Rd4@155/115 Rd5@185/125 Partner 1 starts cleans, Partner 2 does pull ups, Partner 1 does burpees. then Partner 2 does cleans, P1 does
