CrossFit – Mon, Sep 2
Warm Up – Monday (AMRAP – Reps)
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
5 Deadlifts (empty bar)
5 Hang Power Cleans (empty bar))
5 Kip Swings
3 Inch Worms
Deadlift (Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs)
Metcon Monday (AMRAP – Reps)
“Nasty Girls”
3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)
(KG conv: 60/42.5)
Scale back Ring Muscle Ups>Bar Muscle Ups> Jumping Bar Muscle ups> triple number ring rows