Saturday 200118

CrossFit Rx – CrossFit

“Powder Keg” (AMRAP – Reps)

AMRAP 5:

800m Run

1 Round of Strict “Cindy”

Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

600m Run

2 Rounds of Strict “Cindy”

Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

400m Run

3 Rounds of Strict “Cindy”

Max Clean and Jerks (185/135)

Friday 200117

CrossFit Rx – CrossFit

Bench Press (55/65/75%x5+ of 3rm)

“Stairmaster” (Time)

30-20-10:

Row Calories

Alternating Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)

Finisher

Accumulate 100 banded tricep pull downs

+

3×20 alternating dumbbell hammer curls

Thursday 200116

CrossFit Rx – CrossFit

Skill

EMOM 8

1- 3 Tall Box Jumps

2- 3-5 Bar Muscle ups

Snatch Balance (3×3 @ technical weight)

Snatch (Snatch x1 + Hang Snatch x2 x4 )

@ moderate weight, rest 90s-2:00

Snatch Grip Deadlift (3×3 @100% of Snatch)

Finisher

Tabata mash-up:

1- hollow hold

2- side plank (alt side each round)