CROSSFIT

CrossFit
Happy Birthday Maureen!
Weightlifting
Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch

Stamina Squats – High Reps
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Metcon
Metcon (AMRAP – Reps)
Ascending Ladder for 12 Minutes:
3 Calorie Row
3 Kettlebell Swings
3 Wallballs *Females 9′ Target
6 Calorie Row
6 Kettlebell Swings
6 Wallballs *Females 9′ Target
9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

CROSSFIT

CrossFit  July 12, 2019

CrossFit
Happy Birthday Maureen!
Weightlifting
Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch

Stamina Squats – High Reps
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Metcon
Metcon (AMRAP – Reps)
Ascending Ladder for 12 Minutes:
3 Calorie Row
3 Kettlebell Swings
3 Wallballs *Females 9′ Target
6 Calorie Row
6 Kettlebell Swings
6 Wallballs *Females 9′ Target
9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.