CrossFit – Sat, Aug 1
General Warm-up
For Time with a partner: (Time)
Row 2,500m
100 Double DB Front Rack Walking Lunges 50s/35s
Row 2,500m
Athletes row a maximum of 250m at a time, one working and one resting. Athletes may row less before switching, but not more. Lunges may be split anyhow, one working one resting.
Feel: Gas
Pace: Reach
Target Score: 24-28 minutes
Firebreather Score: sub 24 minutes
Power Snatch (“Power Snatch
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Drop and reset reps. It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. )
With a partner, 3 rounds per athlete:
P1: Row 250m + 10 Walking Lunges
P2: :45 plank hold + rest until P1 is done
Lunge with a single DB in rounds 2-3
*Start one partner on the row and one planking, each athlete does 3 rounds.