Monday, July 3rd 2017

Crossfit

A) 12 minute EMOM:

minutes 1-4) 1-2 muscle snatches

minutes 5-8) 1-2 power snatches

minutes 9-12) 1-2 squat snatches

B) Diane

21-15-9

deadlift (225/155lb)-HSPU.

*10 minute time cap.

Rx-Plus

Rest exactly 2 minutes from finish then in remaining time max calorie row.

Metcon Class 

A) 5 rounds for time of

15 pushups-20 alternating db snatches (50/35lb)-25 air squats

B) 4 rounds for quality:

8 single leg db deadlifts/side (w/pair of dbs)-8 heavy goblet squats (w/heavy db or kb) – 8 strict toes to bar

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