CrossFit – Wed, Jul 31
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
10 Banded Good Mornings
10 Walking Lunge Steps
10 Bird Dogs
5 Deadlifts (PVC – empty bar)
5 High Hang Muscle Snatch (PVC – empty bar)
Deadlift (10@55%
5@65%
5@75%
5+@85%
5@65%
5@75%
5+@85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).)
Metcon – Wednesday (AMRAP – Reps)
200m Run
18-15-12-9-6-3
Hang Power Snatch (95/65)
(KG conv: 42.5/30 HPS)
Time Cap: 14mins
RX+
200m Run
21-18-15-12-9-6
Hang Power Snatch (95/65)
(KG conv: 42.5/30 HPS)