CrossFit – Mon, Aug 5
Warm Up – Monday (AMRAP – Reps)
Hip Halo
-into-
7:00 AMRAP
6 Deadbugs
3 Inch Worms
3 Muscle Cleans
3 Back Squats
3 Squat Cleans
Back Squat (Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).)
Metcon Monday (AMRAP – Reps)
30/24 Calorie Air Bike
20 Power Cleans (155/105)
30/24 Calorie Air Bike
15 Front Squats (155/105)
30/24 Calorie Air Bike
10 Squat Cleans (155/105)
(KG conv: 70/47.5)
Time Cap: 16mins
RX+
30/24 Calorie Air Bike
20 Power Cleans (185/125)
30/24 Calorie Air Bike
15 Front Squats (185/125)
30/24 Calorie Air Bike
10 Squat Cleans (185/125)
(KG conv: 85/57.5)