CrossFit – Tue, Sep 26
Good Luck. Don't Die.☠️ T-shirts are now available for pre-reserve! (limited sizes!!)End of summer dinner! Friday, October 6th – 5:45pm @ YoHo Rum Tacos🌮 (at the Wharf)
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
48 Wall ball 20/14 lbs
24 Burpees
12 DB Snatch 1x 70/50 lbs
Score: Rounds & Reps
KG: 9/6, 60/43
Scaling options
Beginner
24 Wall balls @ Light
12 Burpees
6 Snatches @ 25/15lbs
Intermediate
48 Wall ball @16/12 lbs
24 Burpee
12 DB Snatch @1x 50/35 lbs1
Perform
48 Wall ball @20/14 lbs
24 Burpee to target
12 DB Snatch @ 2 x 70/50 lbs
Extra Accessory
Post Chain (Weight)
Hip thrust hold
5 x 20 seconds
Rest 30 seconds between sets
A. General
EMOM 6
odd- 40 sec Shuttle Jog
even- 10 partner med ball toss*
* Changing every round:
– Chest pass
– Overhead toss
– “Wall ball” toss
B. Specific
5 Pause wall ball squats
5 Wall ball push press, against wall
5 Pause wall balls: Pause in bottom of the squat
5 Wall balls
—–
5/5 Single arm DB Deads
5/5 Single arm DB high pulls
5/5 DB snatch
6 DB snatch, alternating, practice return
B. Specific cnt’d
5 Down & Ups (not to ground)
5 Straight leg burpee, no jump
5 Burpees, practice different styles (lunge up, pop up, be creative!)