CrossFit – Tue, Sep 19 Metcon (Weight) On a running clock, every 2:00 for 10 sets 1 Power Snatch + 2 Hang Snatches ME OHS on the last set. Increase load every set. Score is heaviest load & number of OHS on the last set. Metcon (Time) For Time: 21-15-9Devils Press 2×50/35GHD Sit-ups L1: GHD
CrossFit – Mon, Sep 18 Metcon (Weight) Front Squat Wave3-5-3-5-3RPE 10-8-10-8-10 Rest 90-120 secs between sets. Metcon (AMRAP – Rounds and Reps) 15 AMRAP:400m Run15 Thrusters 95/6510 Ring Rows *Body must be parallel to the floor for the ring rows. Use a box if needed
CrossFit – Sat, Sep 16 Partner Wod for Time! Teams of 2 (Time) 80 Cals (Row, Ski, Bike) 80 Alt Dumbbell Snatches@35/25 800 M Run (together) 80 Box Jump Overs@24/20 80 Wall Ball Shots@20/14 Split reps equally RX+ 50/35 100 Reps of each movement
CrossFit – Fri, Sep 15 Tillman (Time) 7 Rounds of: 7 Dead Lifts 315/205 200 Meter Sprint 15 Pullups 45 Seconds Rest L1: Jumping Pull-upsL2: Barbell Pull-upsL3: Barbell Bent-Over-Row
CrossFit – Thu, Sep 14 Metcon (Weight) Box Squat (to or just below parallel)6×4 @ 80-85% of 1 RM, rest 60 secs Metcon (Time) For Time: 12/9 Ring Mucle-Ups15 Back Squats 185/1359/6 Ring Muscle-ups12 Front Squats6/3 Ring Muscle-ups9 OHS Timecap: 9:00 Rx+: 235/165 L1: Burpee Ring Pull-upsL2: Burpee Jumping Pull-upsL3: Burpee Ring Rows Scale the
