WOD

Tuesday Snatch Work (Weight) 5×1 of the following complex: 1 Snatch-grip Deadlift+ 1 Hang Snatch+ 1 Snatch+ 1 Snatch Balance Rest 90 secs b/t sets *Begin working sets at 70% of 1RM & increase the load every set. Metcon (Time) 5 RFT: 5 Strict Pull-ups 10 Box Jump Overs 30/24" (do not touch the top

Monday Hatch Cycle Back Squat Week 7B (Weight) 1×5-70% 1×5-80% 1×2-85% 1×3-90% 1×1-100% Hatch Cycle Front Squat Week 7A (Weight) 1×5-65% 1×4-75% 1×4-80% 1×4-85% Metcon (Time) 5K Run/Row @conversational pace or… Metcon (Time) Madison Kemp "Lavender" For Time: 10sec of Silence Buy In #1 into… 1996m Row/Ski Buy In #2 into… 5rds 25 Wall Ball

CrossFit – Sat, Sep 3 EMOM, with Rest <p>20 Min EMOM:</p><p>Min 1. 10 Hang Power Snatches@95/65</p><p>Min 2. 10 Over Head Squats</p><p>Min 3. 10 Burpee Box Jump Over&nbsp;@24/20</p><p>Min 4. 10 Toes 2 Bar/GHD</p><p>Min 5.&nbsp; Rest</p><p> </p><p>RX+ 115/85</p>

HERO WOD FRIDAY Metcon (Time) "Running DT" 5 RFT: 400m Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX 155/105

Thursday Hatch Cycle Back Squat Week 6B (Weight) 1×4@75% 3×4@80% -Rest 2 minutes btwn. sets Hatch Cycle Front Squat Week 6B (Weight) 1×5@60% 1×5@65% 2×5@70% -Rest 1-2 minutes btwn. sets Metcon (Time) 4 RFT: 5 Standing Med Ball Toss (right) 10 Med Ball Shots 5 Standing Med Ball Toss (left) 20 T2B Timecap: 15 minutes