CrossFit – Wed, Jan 31 Metcon (Weight) 1A) Bench Press5×4 RPE 8.5 (across all sets); rest 30 secs 1B) 5×5 Wall Walks; rest 90 secs *scale the amount of WWs as necessary Metcon (Time) 3 RFT:50 Pistols (alternating)7 Muscle-ups10 Hang Power Cleans 135/95 *Pistols Modifications:L1: Lateral step-ups on a HIGH box.L2: Step-back lunges.L3: Air Squats
CrossFit – Tue, Jan 30 Back Squat (Weight) 1A) Paused Backsquat5×2 RPE 10 (across all sets); rest 30 seconds*Pause 3 seconds in the bottom of the squat 1B) Bulgarian Split Squat5x10R/10L; rest 90 seconds Metcon (AMRAP – Rounds and Reps) 12 AMRAP:2 Power Snatches 115/75 4 OHS 115/756 Box Jump Overs 24/20 *Increase reps by
CrossFit – Mon, Jan 29 Metcon (AMRAP – Reps) 7:00 AMRAP 5 Push Press 135/95 7 T2B 9 Bar Facing Burpees -rest 3:00- 7:00 AMRAP 5 Front Squats 185/125 7 C2B Pull-ups 9 Bar Facing Burpees -rest 3:00- 7:00 AMRAP 5 Thrusters 135/95 7 BMU 9 Bar Facing Burpees
CrossFit – Sat, Jan 27 Crossfit Sacrifice Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 20 Min Amrap: 14 Wall Ball Shots@20/14 12 V-ups/GHD/T2B 10 Push-ups 8 Power Snatches@95/65 6 Bar facing Burpees
CrossFit – Fri, Jan 26 Collin (Time) 6 Rounds For TIme 400 meter Sandbag Carry (50/40 lb) 12 Push Presses (115/75 lbs) 12 Box Jumps (24/20 in) 12 Sumo Deadlift High-Pulls (95/65 lb) In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
