CrossFit – Mon, Sep 8
Congrats to our Golden Barbell winners for September: Alex Jones and Jacob Duncil!
Performance
Squat Clean and Jerk (15:00- Build to 1RM)
Fitness
Front Squat (4 Sets: 5 Reps)
Coach’s Notes: Build to a challenging set of 5.
Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
18 Sit-ups (feet anchored)
18 Single Arm DB Hang Power Snatch (9/side, not alternating)
At Minute 0: 5 Farmer’s Carry Lengths
At Minute 3: 10 Farmer’s Carry Lengths
At Minute 6: 15 Farmer’s Carry Lengths
At Minute 9: 20 Farmer’s Carry Lengths
Men’s Rx: 50# DBs
Women’s Rx: 35# DBs
Coach’s Notes: 1 Farmer’s Carry length is 15′ down AND back. Once Farmer’s Carry lengths are completed you will start from where you left off in the AMRAP. Feet will be anchored under DBs. Standard is shoulders and hands touch the floor behind you and hands touch the DBs at the top.
Coach’s Notes: We’ve put in a lot of work here. Time to test where we are at!