CrossFit – Mon, Aug 26
We just finished 15 weeks of the “Hulk Out” cycle, Week of 8/26 is DELOAD Week! Try not to go 100% effort on all the Metcons and use this week to work but recover, try to work on some skill work like Double Unders, Hand Stand variations at the end of class for 5 mins at a time and don't forget to stretch and cool down.
A new cycle will be coming at us week of 9/2.
Warm Up
Power Snatch Waves (Weight)
0:00-3:00
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
3:30-6:30
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
7:00-10:00
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
Metcon Warm Up
7:00 Moving Through
:30 Row
7 Single Arm Kettlebell Thruster (L/R)
25 Plate Hops
Workout prep:
1 set at pace
3/2 Cal Row
15 Double Unders
5 Wall Ball
Monopoly (4 Rounds for reps)
4 Sets
AMRAP 3 Minutes
15/12 Cal Row
45 Double Unders
15 Wall Balls (20/14)
-rest 90 secs between sets-
Target Reps Each Set 140/137 (into second round of Wall Balls)
75/72 Reps Per Round
Crossover Symmetry
Banded 7’s
Barbell Prep
Burgner Warmup (Snatch)