CrossFit – Tue, Aug 8 Metcon (Weight) Alternating EMOM for 10:00: Odd: 5 Pull-ups + 3 C2B Pull-ups + 1 Bar Muscle-up Even: 3 Snatches(power or squat) – Increase the load every set The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat
CrossFit – Mon, Aug 7 Metcon (Weight) Back Squat Wave2-6-2-6-2RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight to a HEAVY, submaximal load for the next set of “6.” For the third set, increase the load again, etc. Rest :60 btwn. sets. Metcon (Time)
CrossFit – Sat, Aug 5 Saturday Community Wod 25 Min EMOM Minutes: 1) 12 Wall Ball@20/14 2) 12 Box Jump Overs@24/20 3) 12 Hang Clean and Jerks@95/65 4) 12 Cals 5) Rest Rx+ 115/85
CrossFit – Fri, Aug 4 Larry (Time) 21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees *200-m sandbag carry after each round ♀ 75-lb. squat, 50-lb. sandbag ♂ 115-lb. squat, 80-lb. sandbag U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, in Helmand Province, Afghanistan.
CrossFit – Thu, Aug 3 Deadlift (Weight) Deadlift 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 but no more than :90 b/t
