CrossFit 092617

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

15 Cal Row

8 Push Up to Pike

10 sec Ring Chin up Hold

8 Sampson Lunges

2 RD’s

5 Split Stance Press

5 Tall Jerks

Weightlifting

Perform the following complex at the designated intensities:

1 Push Jerk + 1 Split Jerk

2(1 +1) @ 75%

2( 1 + 1) @ 80%

Push Jerk + Split Jerk (2(1+ 1) @ 80%)

WOD

Todays WOD is a total of 6 RD’s with a 2 mint time cap each round.

RD’s: 1, 3, and 5 will have athletes perform a 200m run followed by max KBS or KB snatch in the remaining time.

RD’s: 2, 4, and 6 will have athletes perform a 200m run followed by max Ring MU or Ring dips in the remaining time.

There will be 1 min rest between each RD.

Metcon (3 Rounds for reps)

3 RD’s:

2 Minutes to complete:

200m Run

Max KBS in remaining time

L1: 35/26#

Rx: 53/35#

Rx+: Alternating KB Snatch

Metcon (3 Rounds for reps)

3 RD’s

2 Minutes to complete:

200m Run

Max Ring MU in remaining time

L1: Ring Dips

Rx: As written