CrossFit – Wed, Aug 2 Snatch Complex (Weight) 15 minutes to work up to a heavy complex for the day: Snatch + Hang Snatch + 2 OHS Metcon (AMRAP – Reps) 5 Rounds: 4:00 to complete the following:400m Run15 Overhead Squats 95/65Max Effort Chest to Bar Pullups Rest 1:00 b/t rounds Score is total number
CrossFit – Tue, Aug 1 Clean and Jerk EMOM (Weight) 10:00 EMOM Alternate each minute Odd: 10 C&J (*Increase weight every round) Even: 5 Deficit HSPU 4/3″ L1: 5 HSPUL2: 1 Abmat HSPUL3: 10 STRICT Push-ups *record highest C&J weight Metcon (Time) For Time:50 Double Unders30 Pistols12 Ring Muscle-Ups50 Double Unders20 Pistols9 Ring Muscle Ups50
CrossFit – Mon, Jul 31 Back Squat (Weight) Wave Sets2-6-2-6-2RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight to a medium but heavy load for the next set of “6.” For the third set, increase the load again, etc. Rest 60 but no more
CrossFit – Sat, Jul 29 Partner Wod (Time) Teams of Two Relay for Time 15-12-9-6 Cal Row (Bike) Burpees over Rower (if you bike, burpees over bar) Power Snatches @95/65 Rx+ 115/85 Athlete 1 will complete the rep count of all movements, while Athlete 2 rests. Then Tag Athlete 2 Relay style…then Athlete 1 will
CrossFit – Fri, Jul 28 Hidalgo (Time) For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead 20 Box Jumps, 24" 20 Squat Cleans, 135# Rest 2-Minutes Run 2 Miles If you’ve got a 20# vest or body armor, wear it. In honor
