Friday 191018

CrossFit Rx – CrossFit

Announcement

** Come to class @5:30p to do the Open workout, cheer on your fellow athletes, and grill up some good food!

Some drinks/food will be provided but all contributions are welcome! **

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Thursday 191017

CrossFit Rx – CrossFit

Gymnastics

Bar Muscle up x12-16 Reps

or

Strict ring Muscle up x8-12 Reps

Power Clean (Power Clean 3-3-3-2-2, rest 2:00-3:00 between sets)

Accessory

3-4 sets

C1. Bench Press x7

C2. Sandbag Bear hug Carry x100ft

Finisher

Accumulate 100 Banded tricep pull downs

Wednesday 191016

CrossFit Rx – CrossFit

“Maximum Bummer” (AMRAP – Reps)

5 Rounds

1 Minute Double Unders

1 Minute Reverse Lunges (50/35)

1 Minute Calorie Row

1 Minute Rest
*Single dumbbell for lunges

Finisher

Tabata mashup:

1- Hollow hold

2- Side Plank (alternate sides)