Wednesday Split Jerk (Weight) 10 minutes to establish a heavy but not maximal 1 RM Split Jerk. -Then- 5×3@ 80% Rest 90 secs btwn. sets Metcon (AMRAP – Rounds and Reps) AMRAP in 16:00 100m Sprint 50′ Suitcase Lunges 53/35 (2 KB) 150m Row or Ski 50′ HSW Cash-out: 100 Alt. V-Ups not for time.
Tuesday Metcon (Weight) EMOM 10: Odd: 5 Snatch-grip High Pulls from the floor; AHAP Even: 5 Drop Snatches (use a rack); AHAP *Beginners-5 Snatch Balances *record heaviest weight in Wodify Metcon (Time) 10 RFT: 3 Power Snatches 135/95 3 Ring Muscle-Ups :30 Rest Timecap: 20 minutes Scale the weight accordingly. LVL1: Scale the # of
Monday Hatch Cycle Back Squat Week 6A (Weight) 1×6@70% 1×6@80% 1×3@90% 1×2@95% -Rest 2-3 minutes btwn. sets Hatch Cycle Front Squat Week A (Weight) 1×5@65% 1×4@75% 1×4@80% 1×4@80% -Rest 1-2 minutes btwn. sets Metcon (Time) For Time: 50 Double-unders 21 Thrusters 95/65 21 Pull-ups 50 Double-unders 15 Thrusters 95/65 15 C2B Pull-ups 50 Double-unders 9
CrossFit – Sat, Aug 27 Saturday Community wod <p>Stay steady, work to rest! </p> 24 Min Amrap (AMRAP – Reps) <p>2 Deadlifts@135/95</p><p>2 Hang Power Cleans</p><p>2 Push Jerks</p><p>2 Bar Facing Burpees</p><p>Rest 1:00 min. </p><p> </p><p>*add 1 Rep to every movement with each additional Rd… 3,3,3,3, 4,4,4,4, etc…</p><p>Record total reps </p>
HERO WOD FRIDAY 31 Heros (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) While Partner B performs: 400 meter Sandbag Run (45/25 lb) Partners switch after each Run. *we will use a
