Tueasday 190723

CrossFit Rx – CrossFit

“Chain Mail” (No Measure)

EMOM 20:

1-Power Clean (5-4-3-2-1)

2-Zercher Squat x7

3-Weighted Strict Pull ups x3-5

4- Rest
*Ascending weight/descending reps on power clean each round.

Finisher

Double Tabata mashup:

1- Hollow hold flutter kick

2- Side Plank

Saturday 190720

CrossFit Rx – CrossFit

“Gut Check” (Time)

For Time (Teams of 3):

250/200 Calorie Bike

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (95/65)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (135/95)

Friday 190719

CrossFit Rx – CrossFit

Hang Snatch (4×2 @ moderate weight)

Or

4×5 @ light weight

Split Jerk (4×2 @ moderate weight)

Or

4×5 @ Light weight.

Giant Set

3x

A1. Half kneeling Landmine press x8/ arm

A2. Landmine RDL x6/ leg

A3. Landmine Trunk Rotations x6/ side

Finisher

3-4 sets:

Sandbag Bear Hug carry x100ft