CrossFit – Fri, Oct 7
Performance
Hang Squat Snatch (1 rep Every 1:30 x 5 sets)
<p>Coach’s Notes: Start at light to moderate weight and build to a max for the day. </p>
Fitness
Alternating Double DB Row (12 reps every 1:30 x 5 Sets)
<p>Coach’s Notes: Use the same weight as last week. </p>
Performance
Metcon (Time)
<p>For Time:</p><p> </p><p>30 Seconds of work/ 30 Seconds of rest until the work has been completed:</p><p>30 Bar Facing Burpees</p><p>30 Power Snatch </p><p>30 Bar Facing Burpees</p><p>30 Thrusters </p><p> </p><p>Rx: 75#/55#</p><p>15:00 Time cap</p><p> </p><p>Coach’s Notes: Score is total time including the rest. Do not drop bars from overhead with the smaller plates. Please control them back to the ground. If you hit the time cap then your score is 15:00 plus 1 second for every rep not completed. </p><p> </p>
Fitness
Metcon (Time)
<p>For Time:</p><p> </p><p>30 Seconds of work/ 30 Seconds of rest until the work has been completed:</p><p>2 Rounds:</p><p>30 Burpees</p><p>30 Kettlebell Swings (70/53)</p><p> </p>