CrossFit – Mon, Jul 3
Performance
Hang Squat Snatch (3 Reps EMOMx5:00)
Fitness
Weighted GHD Hip Extension (6 Reps EMOMx6:00)
Coach’s Notes: Pause for 1 second at the top.
Metcon (Calories)
Complete a round every 4:00 x 5 Rounds:
10 Double DB Front Squats
10 Double DB Push Press
10 Toes to Bar
Max Calorie Machine in remaining time
*No rest between rounds
Men’s Rx: 50#/hand
Women’s Rx: 35#/hand
Coach’s Notes: Hold a pace that’s appropriate for 20:00. Record total calories
Coach’s Notes: Start light and build to 8/10 RPE. Focus on technique and moving well. We will build on this movement in the upcoming weeks.