CrossFit – Mon, Nov 10
New Merch! Click here to order! 👉 Squatchy Strong !! 💪
Warm Up
Power Snatch (Every 2 minutes for 14 minutes perform one set of power snatch + 15 abmat wall ball sit ups (20lbs):
*Set 1 – 5 @ 50-55%
*Set 2 – 5 @ 55-60%
*Set 3 – 5 @ 60-65%
*Set 4 – 3 @ 70-75%
*Set 5 – 3 @ 75-80%
*Set 6 – 3 @ 80%
*Set 7 – 3 @ 80-83%)
METCON
“THE FIRE CHIEF”
“THE FIRE CHIEF” (Checkmark)
Every 3 minutes (for 6 Rounds) in 18 minutes
6 Burpees
18 Alternating Dumbbell Snatches (50/35 lb)
7 Toes-to-Bars
9 Goblet Squats (50/35 lb)
This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks .The rep scheme symbolizes the date of the Charleston Sofa Super Store fire (6/18/07) and the 9 firefighters who died.
Three sets of:
15 Banded Good mornings
10 Single Leg Hip Bridges (each leg)
10 Tempo Deadbugs @ 1111
50 Foot Suitcase Carry (each arm)