CrossFit – Fri, Jan 13
Metcon (Time)
<p>2 rounds</p><p>400m Run</p><p>40 wallballs</p><p>rest 4 minutes</p><p>1 round</p><p>800m Run</p><p>80 wallballs</p>
CrossFit – Thu, Jan 12
Hang Snatch (Weight)
<p>10 min EMOM</p><p>Rounds 1 thru 7</p><p>Perform 1 Hang Snatch each minute increasing to 1 RM at round 7</p><p>Rounds 8 thru 10</p><p>Switch to Power Snatch using same wt as 1 RM Hang Snatch increasing to 1 RM.</p>
Power Snatch (Weight)
Metcon (AMRAP – Rounds and Reps)
<p>Death By Hang Snatch (95/65)</p><p>Minute 0 – 1 = 1 rep</p><p>Minute 1 – 2 = 2 reps</p><p>and so on</p>
CrossFit – Wed, Jan 11
Metcon (AMRAP – Rounds)
<p>20 Minute EMOM</p><p>Odd Rounds = 6 Burpee Box Jumps</p><p>Even Rounds = 6 Pull Up + T2B Combo</p>
Metcon (AMRAP – Reps)
<p>6 min AMRAP</p><p>40 Goblet Squats (55/35)</p><p>30 Swings (55/35)</p><p>20 Burpees</p><p>Max HSPU for remainder of time</p>
