CrossFit 092019

By: 0

Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

400m Run

10 Wallball

8 WGS

10 Ring Rows

8 Push Up to Pike

20s Plate Calf Stretch

Weightlifting

In 16 Mins Perform 4 sets of 3 Push Press @ 85-87.5% of 1RM.

Push Press (4 x 3 Reps @85-87.5%)

WOD

20 Min Time Cap:

10-9-8-7-6-5-4-3-2-1

Thrusters (95/65#)

Pull- Ups

8 Min Rest

In Remaining time perform AMRAP of:

50m Run

9 Hang Power Snatch (95/65#)

7 Over The Bar Burpees

L1: 75/55#, Jumping Pull-Ups

Rx: As Written

Rx+: Chest 2 Bar Pull Ups

A: Metcon (Time)

20 Min Time Cap:

10-9-8-7-6-5-4-3-2-1

Thrusters (95/65#)

Pull- Ups

8 Min Rest

L1: 75/55#, Jumping Pull-Ups

Rx: As Written

Rx+: Chest 2 Bar

B: Metcon (AMRAP – Rounds and Reps)

In Remaining time perform AMRAP of:

50m Run

9 Hang Power Snatch (95/65#)

7 Over The Bar Burpees

*In comments record the time at which you started the AMRAP.*

L1: 75/55#,

Rx: As Written

Rx+: As Written