WORKOUTS 8/26-8/31

MONDAY

Metcon

Score Time

For time:
21-15-9
Hang power snatches 115/75

Pistols

TC 10

Weightlifting

Hang Power Snatch

5×3
Same weight
50-80%
Every 60 seconds

TUESDAY

Metcon

Score Reps

4 Rounds

1 Min max Calories

1 Min Rest

2 Min max Thruster 115/75

1 Min rest

*Round 2: 2 Min max Deadlift 115/75

*Round 3: 2 Min max Push jerk 115/75

*Round 4: 2 Min max Lat Burpee over bar

WEDNESDAY

Weightlifting

SUPER SETS!

Back Squat

5×5
Stay between 70-75%
Every 3 mins

DB Bench

5×12
After each set of back squats perform a set of DB bench!

THURSDAY

Metcon

Adaptive CrossFit Games Event 1

Score Time

2000M row

2000M ski

1 Mile run

* 9min TC for row

*9min TC for ski

TC 35

FRIDAY

Metcon

Score Rounds and Reps

AMRAP 15:
250/200M row/ski -675/500M bike
10 handstand push-ups
15 wall-ball shots 20/14

*5+ Rounds

SATURDAY

Open Gym 8:15am

TEAM WOD 9:15am

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