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“Reptar” CrossFit WOD – Saturday July 30th, 2022

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Strength

Power Snatch (Complex )

Snatch Complex

Build to Moderate Complex:

1 Snatch Grip Push Jerk

1 Power Snatch

1 Hang Squat Snatch

Taken from rig – speed & quality more important than load

Metcon

Reptar (4 Rounds for reps)

4 Rounds For Reps:

3 Minute Max Calorie Row

2 Minute Max Toes to Bar

1 Minute Max Power Snatches 135 / 95 lb

Rest 1 Minute Between Rounds.

“Tenfold” CrossFit WOD – Tuesday July 26th, 2022

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Strength

Strict Press (5X2)

For total load

Strict press for load 5X2 (5 Rounds for weight)

Metcon

Tenfold (AMRAP – Rounds and Reps)

AMRAP 10:

30 Double Unders

1 Thruster

30 Double Unders

2 Thrusters

Add 1 Thruster Each Round

Barbell: 95 / 65 lb

Metcon (Time)

Handstand Push-up Conditioning

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

Deficit Handstand Push-ups (3.5″/2″)

After Each Set:

100-ft. Farmers Carry 50 / 35 lb’s