CrossFit August 22, 2019
CrossFit 8/22/19
Warm-up
Warm Up- Row + PVC, WL, AS, WM, SU + Row
400 meter row
2 Rounds
10 PVC Passthroughs
10 Walking Lunges
10 Air Squats
10 Windmills
10 Sit-ups
2 Rounds
10 PVC Passthroughs
10 Walking Lunges
10 Air Squats
10 Windmills
10 Sit-ups
Weightlifting
Sumo Deadlift (1RM)
Metcon
WZAOC 2020 Event #1 (AMRAP – Rounds and Reps)
AMRAP 9min
3 Hang Power Snatch 75/55
3 Overhead Squats
30 Double Unders
3 Hang Power Snatch 75/55
3 Overhead Squats
30 Double Unders
Increase Barbell movements by 3 reps every round
Int:
15 Dubs
Beg:
45/35, perform back squats in place of OHS
Homework
Week 1 CrossFit Open Homework
Wallball efficiency
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
Wallball Shot (HW)
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