CrossFit – Fri, Oct 3
Performance
Snatch (2 Reps every 1:30 x 6 Sets)
Fitness
Back Squat (4 Reps every 1:30 x 6 Sets)
Coach’s Notes: Start around RPE 6 and build to RPE 8.
Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx15:00
200m Run
30 Air Squats
60 Double-unders
30 Alternating Box Step-ups (24/20)
Coach’s Notes: every 50m Run completed is 1 rep. Don’t get lazy with the step-ups. Both feet need to finish on top of the box and stand up all the way.
Coach’s Notes: Start at 75% and build to 80-85% of 1RM.