CrossFit – Mon, Sep 9
Warm Up – Monday (AMRAP – Reps)
8:00 AMRAP
6 Up – Downs
3 Inch Worms
10 Alternating V-Ups
10 Kip Swings
8 Deadlifts – empty bar
Deadlift (Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs)
Metcon Monday (AMRAP – Reps)
13-11-9-7-5
Snatch (115/85)
Chest to Bar
(KG conv: 52.5/37.5)
* The Snatches are Squat, not Power
Time Cap: 12mins
RX+
13-11-9-7-5
Snatch (135/95)
Bar Muscle Ups
(KG conv: 60/42.5)