Thursday, 8/15

CROSSFIT

Metcon (Weight)

Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.

EMOM x 3min.
3 Power Snatch
EMOM x 3min.
2 Power Snatch
EMOM x 3min.
1 Power Snatch
immediately into;
EMOM x 3min.
3 Power Cleans
EMOM x 3min.
2 Power Cleans
EMOM x 3min.
1 Power Clean

*Score is heaviest 1 rep snatch and 1 rep clean combined.

Similar to last week, but not from the hang and a slightly different rep scheme. If you remember last weeks #s, it will help a lot today.

Metcon

Twisted Steel & Sex Appeal (AMRAP - Rounds and Reps)

15min. AMRAP:
5 Bench Press (135/75)
10 Pull-Ups
15 Wall Balls (20/14)RX+ 185/95


Freddy HansenComment