CrossFit – Thu, Sep 7 Metcon (Weight) Box Squat (to or just below parallel)12×2 @ 75-80% of 1 RM *rest 60 secs b/t sets Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb 1 MU=1 PU+1 Dip Combo L1: Jumping Muscle-upL2: Ring MU Transitions+DipL3: Pull-up+Dip Combo *If your goal is to get a
CrossFit – Wed, Sep 6 Metcon (Weight) EMOM for 10:00: Odd: Deadlift + Power Clean + Hang Clean + JerkEven: 10 Burpee Box Jumps Record heaviest load. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:2 OH Lunges 115/752 GHD SU4 OH Lunges 115/754 GHD SU… *Add 2 reps to each movement every round. L1: GHD
CrossFit – Tue, Sep 5 Metcon (Weight) Front Squat Wave2-6-2-6-2RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight toa medium but heavy load for the next set of “6.” For the third set,increase the load again, etc. Rest 60-90 secs. btwn. sets. Metcon (Time)
CrossFit – Mon, Sep 4 OPEN GYM 8-12 (Weight) Every 90 secs for a total of 10 sets,complete the following complex: Snatch-grip High Pull+Hang Power Snatch+Snatch Record heaviest load. Metcon (Time) For Time: 30 Crossovers15 Ring Dips20 Crossovers10 Ring Dips10 Crossovers5 Ring Dips1,000m Row5 Ring Dips10 Crossovers10 Ring Dips20 Crossovers15 Ring Dips30 Crossovers
CrossFit – Sat, Sep 2 Saturday Community WOD 3 Rounds for Time: (3 Rounds for reps) 200M Run 10 DB Push Press@35/25 50Ft DB Walking Lunges 20 Alt DB Snatches 50 Ft DB Walking Lunges 10 DB Deadlifts 200M Run Rest 2mins Two Dumbbells on the Push Press, Lunges and Deadlifts. Single DB on the
