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

I. For Time:

8 Rounds of C2B “Cindy”
5 C2B
10 push ups
15 squats
-then-
800m run
-then-
30 Psn (115/80)

Cap 25′

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…

1. Back Squat:
   5@ 82%
   2@ 87%
   5@ 82%
   2@ 90%
   5@ 82%
   2@ 93%
2. Low Hang Snatch (full squat):
   7 Sets of 2
   Climbing, starting at 65%
3. 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!