Cindy-Run-Snatch
Monday, September 9th, 2019
Work Out of the Day
SKILL/SWOD
II. 3 Giant Sets:
5-10 strict T2B
:15 chin over bar hold
:30 hollow hold
:45 OHS hold*
*athlete chooses weight
METCON
RX+
Gymnastic Conditioning
“21 Guns”
21-15-9:
Strict Pull-ups
Strict Hspu
Stamina Squats
Alt OTM x 12 (6 Rds):
3 Front Squat
6 Back Squats
Barbell: 75% of 3-Rep Max Back Squat
Final iteration of Stamina Squats.
Conditioning
“Dive Bar”
For Time:
800 Meter Run
50 Barbell Thrusters
800 Meter Run
25 Bar-Facing Burpees
800 Meter Run
50 Barbell Thrusters
THIS WEEK AT A GLANCE
TUESDAY
5 Min AMRAP:
100 DU buy in
12 FS (95/65)
4 burpee box jump over (BBJO) (30/24)
-5 minute rest-
5 Min AMRAP:
100 DU buy in
8 FS (115/80)
4 BBJO
-5 minute rest-
5 Min AMRAP:
100 DU buy in
4 FS (135/95)
4 BBJO
WEDNESDAY
9/11 Memorial WOD
“Glen Doherty”
30 C&J 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees
Cap 45′
THURSDAY
OPEN GYM OR…
- Back Squat:
5@ 82%
2@ 87%
5@ 82%
2@ 90%
5@ 82%
2@ 93% - Low Hang Snatch (full squat):
7 Sets of 2
Climbing, starting at 65% - Accumulate 2:00 L-Sit
Every time you break, 10 ab mat sit ups
FRIDAY
For Time:
Triple 3’s:
3K Row
300 DU
3 mile run
CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!