CrossFit August 19, 2019
then 2 rounds
10 Air squats
10 Push-ups
5 Jumping Air Squats
5 Inch worms
20 second Hang from bar
then 2 rounds
10 Air squats
10 Push-ups
5 Jumping Air Squats
5 Inch worms
20 second Hang from bar
https://www.youtube.com/watch?v=qvjpTJQ1zaU
https://www.youtube.com/watch?v=WqWJb-ofOE4
Coach led 10 minutes going over tips and tricks to efficient wallballs
If you think you able to string 50+, go to next higher weight.
15 Chest-to-bar pullups
15 Box Jump Overs 24/20
10 Squat Snatches 95/65
15 C2B
15 BJO
8 Squat Snatches 135/95
15 C2B
15 BJO
6 SquatSnatches 155/105
15 C2B
15 BJO
4 Squat Snatches 185/125
15 C2B
15 BJO
AMRAP Squat Snatches 205/145
Score is total reps completed.
Scaled
Jumping Chin over bar pullups
Box jump-overs 20/14" (Step-overs allowed)
10-45/35
8- 75/55
6- 95/65
4- 115/75
AMRAP- 135/95
Wallball efficiency
Monday: Attend class. Watch video if haven’t already
Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete.
Friday: Max unbroken wallballs
Rx: 15 reps
Int: 12 reps
Beg: 10 reps
ADD COMMENT
You must be logged in to post a comment.