Wednesday, 10/2

CROSSFIT

Weightlifting

Metcon (Weight)

EMOM x 10min.
3 Power Snatch

Immediately into;

EMOM x 10min.
3 Power CleansChoose between 2 options:
1.) Stay at one weight the whole time and work on being crisp!
2.) Keep increasing weight and decreasing reps. So, do 2 reps for a few minutes and then singles at the end with the heaviest weight you can.

*Score is heaviest sets combined. RX+ is 1 reps combined. RX is 3 reps combined.

Metcon (Time)

10min. to finish...
21-15-9
Deadlifts (225/155)
Box Jumps (30/24")

RX+ 275/185
RX++ 315/205


SWEAT!

Metcon

(0-20min.)
5 Rounds:
15/12 Cal Assault Bike
50 Double Unders
immediately into;
5 Rounds:
15/12 Cal Row
15 Toes-To-Bar

(25-36min.)
10 Rounds: "A Quick BURNer..."
10 Alt. DB Snatches 45/30lb.
10 Push-UpsCan you finish that last section?

Freddy HansenComment