CrossFit – Fri, Sep 6
Metcon (Time)
<p>10-1</p><p>Hang Snatch (95/65) (135/95 RX+)</p><p>Box Jumps (24/20) (30/24 Rx+)</p><p>rest 3 min</p><p>10-1</p><p>Hang High Pulls (95/65) (135/95 RX+)</p><p>Box Facing Step Overs (24/20) (30/24 Rx+)</p>
CrossFit – Thu, Sep 5
Metcon (Weight)
<p>Front Squat </p><p>(from the ground)</p><p>Warm Up: 0 – 6 min</p><p>then</p><p>Complete the following at a EOMOM pace</p><p>2 sets x 12 reps </p><p>2 sets x 9 reps</p><p>2 rep x 6 reps</p><p>All reps need to be connected. Total time is 18 minutes. Score is combined weight used for all the three lifts.</p>
Modified It’s a Trap (Time)
<p>Complete 100 burpees while performing 25 Hollow Rocks every two minutes. Start with Hollow Rocks @ 0:00.</p>
CrossFit – Wed, Sep 4
Metcon (Time)
<p>20 HSPU Buy In</p><p>then</p><p>40-30-20-10</p><p>Single Arm DB Push Press – Right (35/25)<br>Single Arm DB Push Press – Left (35/25)<br>Lunge – right leg</p><p>Lunge – left leg</p><p>Single Arm Swing – Right</p><p>Single Arm Swing- Left</p>
