Monday

Battleground, Norwalk – Level 1

Hey Guys- Awesome weekend! Congrats to Kosi with gold across the board at American Open! We had 39 people at our bring a friend day on Saturday. Finally, we raised over $800 for local crossfitters going to the games with an awesome Sunday Pool Comp.

Warm-up

Skill Work

Snatch Work: Empty bar. Focus on perfect form and maximum speed.

5xSnatch Grip Deadlift

5xLow hang Jump Shrug

5x low hang pull

5 xLow hang Muscle Snatch

5xlow hang power snatch

2x5xSnatch balance

2×5 OHS

2×5 High Hang Squat Snatch

2×5 Low Hang Squat Snatch

2×5 Below the knee Squat Snatch

Weightlifting

Back Squat (4 min to work up to a heavy 5)

Back Squat (Every 2 min for 6 min. 3×5 -10% of above lift)

Metcon

Metcon (AMRAP – Reps)

Part 1: 6 min: 1k Row Followed by max over the bar burpees. Only Count Burpees

Metcon (AMRAP – Reps)

Part 2: 6-10min. Max Squat Clean and Jerk Adv: 155/105 Rx 135/95 Scaled 95/65 or less

Endurance

Metcon (3 Rounds for time)

2:00 Max Airdyne 400m Run. Rest 4:00 Repeat for 3 rounds. Put Calories in Notes and record time

Advanced Work

Metcon (12 Rounds for reps)

5 Min EMOM: Strict MU Followed by 7 min EMOM: Kipping Muscle ups. Do the same amount each round.

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