CrossFit – Sat, Jan 28 Saturday Community Wod Metcon (Time) 5 Rds for time: 12 Dumbbell Push Press@35/25 6 Dumbbell Devils Press 50′ ft Dumbbell Walking Lunges 12/10 Cals (Row, Bike, Ski) *rest 1:00* after Each Rd Rx+ 50/35 **200M hill sprint instead of Cals**
CrossFit – Fri, Jan 27 Barraza (AMRAP – Rounds and Reps) Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups
CrossFit – Thu, Jan 26 Metcon (Weight) EMOM for 10:00 A: 10 Deficit HSPU 4/3″B: Clean & Jerk Double (squatclean)(65/75/80/85/85) Athletes will begin the C&Jat 65% of their 1 RM.Increase the weight every other minute to hit the following percentages for a total of 5 sets: 75% / 80% / 85% / 85% Scale: Regular
CrossFit – Wed, Jan 25 1 Rep Max Push Press (Weight) 15 minutes to establish a HEAVY Push Press for the day. 5(strict) – 5(strict) – 3 – 3 – 1 – 1 – 1 – 1*the first 2 sets of 5 will be strict press Metcon “Chelsea” EMOM for 30: 5 Pull-ups (Banded PU/Jumping
CrossFit – Tue, Jan 24 Metcon (Weight) EMOM for 10:00 A: Snatch Double (65/75/80/85/85)B: 10 UnbrokenWall Balls 20/14 Athletes will begin the snatches at 65% of their 1 RM.Increase the weight every other minute to hit the followingpercentages for a total of 5 sets:75% / 80% / 85% / 85% Metcon (AMRAP – Rounds and
