CrossFit – Sat, Jan 13 Saturday Community wod 2×10 MIN AMRAPS (AMRAP – Rounds and Reps) 10Min Amrap: 10 Cal Row (Bike) 20 Alt DB Snatches@35/25 20 DB Front Rack Lunges(10L/10R) 2 Min Rest between AMRAPS 10 Min Amrap: 10 T2B 10 Wall Ball Shots@20/14 10 Box Jump Overs@24/20
CrossFit – Fri, Jan 12 Metcon (Time) A version of “Emily” 10 RFT:30 Double-Unders15 Push-ups30 Air Squats100m Sprint Rest 2:00 b/t rounds *RX+ Crossovers
CrossFit – Thu, Jan 11 Metcon For Time: 21-15-9Pull-upsDeadlifts 185/135 -Rest 2:00- 12-9-6C2B Pull-upsDeadlifts 225/155 -Rest 2:00- 7-5-3Bar Muscle-UpsDeadlifts 275/185 For the pull-ups & the progressive skillwork, choose a skill that you can still make more challenging. For example:Barbell Pull-up–>Jumping C2B–>Strict Banded Pull-up Scale the weight of the barbell as necessary. Metcon Accessory work to
CrossFit – Wed, Jan 10 Metcon (Weight) 10:00 to build to a HEAVY 2 Position Clean:1 High-Hang Clean + 1 Clean*Do not let go of the bar. —Then—… Metcon (Weight) 10:00 to complete 5×5 Split Jerks Beginning at 60% from above. Increase the load until you can no longer complete 5 reps. Metcon (Time) “Heavy
CrossFit – Tue, Jan 9 Metcon (Weight) EMOM 10:00:Odd: 5 Touch and Go Snatches (power or squat)*Start @60% of 1 RM & increase the load every set. Even: 10 Pull-ups (RX+ C2B) Metcon (AMRAP – Rounds and Reps) 20 AMRAP:5 HSPU10 Thrusters 95/6515 Cal Row L1: 1 Abmat HSPUL2: 2 Abmat Strict HSPUL3: 5 Strict
