CrossFit – Thu, Oct 13
Metcon (Time)
<p>50 Hang Snatch (95/65) Buy In</p><p>then</p><p>21-15-9</p><p>RIng Pull Ups (sub bar pull ups)</p><p>Swings (55/35)</p><p>then</p><p>50 Hang Snatch Buy Out</p>
CrossFit – Wed, Oct 12
Metcon (Time)
<p>5 rounds</p><p>50m Bear Crawl</p><p>10 sit ups</p><p>10 hollowrocks</p><p>10 push ups</p><p>rest 4 min</p><p>5 rounds</p><p>50m Walking Lunge</p><p>10 sit ups</p><p>10 hollowrocks</p><p>10 split jumps</p>
10.11.22
Power Clean (Weight)
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
5 clean & jerks (135/95)
20 air squats
5 clean & jerks (135/95)
20 air squats
4 sets x 3 reps constantly building
Work:
5 sets x 3 reps
2 min rest in between sets