CrossFit – Wed, Jul 19
Performance
Hang Squat Snatch (1 Rep EMOMx5:00)
Fitness
Weighted GHD Hip Extension (6 Reps EMOMx5:00)
Coach’s Notes: Pause for 1 second at the top of each rep. Use a heavier weight than last week.
Performance
Metcon (Calories)
5 Sets:
AMRAPx2:00
10 Overhead Squats (135/95)
Max Calorie Row in remaining time
Rest 2:00
Coach’s Notes: OHS should be unbroken. Record total Calories.
Fitness
Metcon (Calories)
5 Sets:
AMRAPx2:00
15 Goblet Squats (53/35)
Max Calorie Row in remaining time
Rest 2:00
Coach’s Notes: Build to max for the day.