CrossFit – Fri, Jul 28
Performance
Power Clean + Hang Squat Clean + Jerk (1 Complex every 1:30 x 5 Sets)
Fitness
DB Thruster (6 Reps every 1:30 x 5 Sets)
Coach’s Notes: Use a challenging weight for all 5 sets
Performance & Fitness
Metcon (5 Rounds for reps)
For Time:
Men’s Rx: 50-40-30-20-10
Calorie Row or Echo Bike
Women’s Rx: 40-32-24-16-8
Calorie Row or Echo Bike
Rest 1:30 between sets
Coach’s Notes: Record the time it takes to complete each round. Rest 1:30 between each.
Coach’s Notes: Build to a 9/10 RPE by the last set.