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

Crossover Symmetry

Banded 7’s

Barbell Prep

Burgner Warmup (Snatch)

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

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