CrossFit – Wed, Jul 10
Metcon (7 Rounds for reps)
– Welcome to week 1 of our Strength cycle. For the next eight weeks, on Wednesday’s choose between Power Clean or Squat Clean and stick with the same one for all 8 weeks.
– Use a recent 1-rep-max to find your percentages.
7 Sets For total load:
ADV RX Squat Clean
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%
OR
For total load
RX Power Clean
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
– RX –
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
– INTERMEDIATE –
AMRAP 20:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups
– BEGINNER –
AMRAP 20:
5 push-ups from the knees
10 reverse lunges
10 jumping pull-ups
Rest :30
SCALE:
HSPU with pike push-ups off a box or DB Push Press
Pistols to a target or 10 Alt. Lunges 5/5
Pull-ups with Ring Rows