CrossFit – Sat, Aug 13 Saturday Community Wod (AMRAP – Rounds and Reps) <p>9 Min Amrap:</p><p>3 Wall Walks</p><p>6 power Snatches@115/75</p><p>9 Lateral Burpees over bar</p><p> </p><p>Rest 2:00</p><p>9 Min Amrap:</p><p>12/10 Cal Row</p><p>20 Med Ball Cleans@20/14</p><p>10 Box Jumps </p><p>2 Rope Climbs</p><p> </p><p>Scaling Options will be given at the briefing in class </p>
HERO WOD FRIDAY Tama (Time) For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 toes-to-bars 31 push-ups 31 hang power cleans, 135/95 lb. 200-meter single-arm barbell farmers carry, 135/95 lb. Intermediate Option For time: 800-meter single-arm barbell farmers
Thursday Strength + Metcon Week 3 Hatch Cycle Back Squat (Weight) Backsquat: 1×10 @60% 1×10 @65% 1×8 @70% 1×8 @75% Rest 1-3 minutes between sets. No belts. Week 3 Hatch Cycle Front Squat (Weight) Frontsquat: 1×5 @60% 1×5 @65% 1×5 @70% 1×5 @70% Rest 1-3 minutes between sets. No belts. Metcon (Time) 9-7-5 Muscle Ups
Wonderful Wednesday Metcon (Weight) EMOM for 10:00 Odd: 1 Power Snatch + 1 Snatch (squat) Even: 8 Burpee Box Jumps (hip extension at the top of the box) *record snatch weight in Wodify Metcon (Time) 5 RFT: 200m Hill Sprint 10 Dbl DB Box Step Ups 50/35 10 Devils Presses 50/35
Tuesday Strength + Metcon Barbell Work (Weight) 5×1: High-Hang Clean+ Hang Clean+ 2 Jerks Begin at a moderately challenging weight & increase load every set. Rest 90 secs. *Cleans are always performed with a squat unless stated as power. Metcon EMOM for 12 minutes: 5 Thrusters 125/85 5 Pull-ups LVL 1: Banded Strict PU LVL
