CrossFit – Fri, Aug 29
Performance
Strength Work (Checkmark)
Every 2:00 x 4 Sets:
Option 1:
2 Snatch Balance + 2 Overhead Squats
Option 2:
4 Overhead Squats
Overhead Squat (Use this to reference and record weights used. )
Fitness
Front Foot Elevated Split Squat (4 Reps each leg every 2:00 x 4 Sets)
Fitness
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Coach’s Notes: Classic CrossFit benchmark. 15:00 Cap.
Performance
Helena (Time)
3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
Coach’s Notes: This is a CrossFit Games version of “Helen.” 15:00 Cap.
Coach’s Notes: If you are still working on feeling comfortable with the OHS then go with option 2. If you are ready for more of a challenge go with option 1. Regardless of which option you choose, record them below as an overhead squat.