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
CrossFit – Fri, Jul 28 Hidalgo (Time) For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead 20 Box Jumps, 24" 20 Squat Cleans, 135# Rest 2-Minutes Run 2 Miles If you’ve got a 20# vest or body armor, wear it. In honor
CrossFit – Thu, Jul 27 Deadlift (Weight) Wave Sets3-5-3-5-3RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a medium but heavy load for the next set of “5.” For the third set,increase the load again, etc. Rest 60 but no more than 90
CrossFit – Wed, Jul 26 Barbell Work (Weight) 12 minutes to establish a maximal load for the day: Power Clean + Front Squat + Split Jerk Metcon (Time) 3 Rounds For Time:400m Run30 Wall Ball Shots 20/1420 GHD SU10 Power Cleans 95/65 L1: GHD to ParallelL2: V-UpsL3: Med-Ball Slams
