Monday August 29th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 29, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARM UP
With a light WB (14/10) *scale reps as needed
Min 1: 10 Wall Ball + 25 Mountain Climbers
Min 2: 12 Wall Ball + 20 Mountain Climbers
Min 3: 15 Wall Ball + 15 Mountain Climbers
Min 4: 20 Wall Ball + 10 Mountain Climbers
Min 5: 25 Wall Ball[/vc_column_text][vc_column_text delay=”0″]STRENGTH
3 min barbell empty barbell snatch progressions.
Power Snatch EMOM 10 increasing to load higher than metcon weight[/vc_column_text][vc_column_text delay=”0″]METCON
AMRAP 7
3 Power Snatch (Hang Power Snatch) (135/95lbs) (145/105)
9 Wall Ball (20/14lbs)[/vc_column_text][vc_column_text delay=”0″]
ACCESSORY
(10min) Gymnastics Complex #3
5 Frog Supports — Scale UP to Pressing out into Handstands.
5 Headstand attempts — Scale UP to Pressing out into Handstands.
5 Skin the Cats — Scale as per video instructions.
5 Ice Cream Makers[/vc_column_text][vc_column_text delay=”0″]COMPETITORS
For time before or after class:
15 GHD Sit-ups
15 Hyper Extentions
Max Reps Handstand Pushups(Open Standard)
– repeat until you reach 50 reps of Handstand Pushups[/vc_column_text][vc_column_text delay=”0″]*CrossFit Endurance*
-10 Minute Easy Jog
-1 Minute Walk
– 2×6 Minutes at 90 Minute Time Domain Pace with 2 Minute Rest
– 2×4 Minutes at 40 Minute Time Domain Pace with 1 Minute Rest
– 2×2 Minutes at 20 Minute Time Domain Pace with 30 Seconds Rest
– 2×1 Minute at 10 Minute Time Domain Pace with 15 Seconds Rest
Total: 36 Minutes[/vc_column_text][/vc_column][/vc_row]
2016 09 08