CrossFit – Fri, Aug 16
Warm up – Friday (AMRAP – Reps)
Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC – Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
Clean and Jerk (7 sets x 5 Power Cleans and Jerks (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.)
Metcon – Thursday (AMRAP – Reps)
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
Time Cap:18mins
RX+
50 V-Ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
15x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run