CrossFit WOD, August 22, 2019

Firsty Fursday

19.Tree (AMRAP – Rounds and Reps)
24 Minute AMRAP

8 Snatches*
40 Double Unders
400m Row

*Snatch weight increases each round.

Men’s RX = 95/135/155/185/205

Women’s RX
53/73/93/103/113

If you get to a weight that is too much for you, note how far you got and then drop down the weight to continue moving on the workout.

CrossFit WOD, August 21, 2019

Wednesday

Push Press (3-3-3-3…)
Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.
Metcon (Time)
RX:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Ups [Strict HSPU]
Toes To Bar
Butterfly Sit Ups

CrossFit WOD, August 20, 2019

Rope Climb practice and a FUN 20 minute chipper

Rope Climb Skill Work (1-1-1-1-1-1-1)
Practice Rope Climbing.
Legless, 1 hand, Inverted etc..

Take 10 minutes and get better.
Maníaco Con Una Cesta de Frutas (Time)
5 rounds for time of:
Run 400 meters
30 Box Jumps or Step Ups 24/20"
30 Walking Lunges
2 Rope Climbs 15′ (A1A 12/9/12)

OLD SCHOOL TRUE SCHOOL HIP HOP:

CrossFit WOD, August 19, 2019

Monday

Overhead Squat or Front Squat (2-2-2-2)
Alternate every 3MOM with :45 of abs, then a rest minute.

Build to heavier than last week, 90%.

12 Minute Party (AMRAP – Reps)
12 Minute AMRAP:
50 Calorie Row
40 Wall Ball shots
30 Power Cleans 115/83
20 Burpees Over the Bar

RX+ = 155/103#, Finish Round with 10 muscle ups

CrossFit WOD, August 18, 2019

Sundayyyyyyyy

Strength
Turkish Get Up (1-1-1-1-1-1-1)

Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats