CrossFit – Wed, Aug 20
Performance
Hang Squat Snatch (1.1.1 Every 2:30 x 4 Sets)
Fitness
Deadlift (6 Reps every 2:30 x 4 Sets)
Coach’s Notes: Use around 70-75% of 1RM and add a band.
Performance & Fitness
Metcon (Time)
For Time:
11-10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14, ADV: 30/20)
Box Jump Overs (24/20, ADV:30/24)
*12:00 Cap
Coach’s Notes: complete a rep every :20 within the set. Start around 6-7/10 RPE and make small jumps in weight. Drop and reset each time.