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CrossFit – Sat, Sep 16

15
Sep

CrossFit – Sat, Sep 16

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Teams of 2

“A” Strength Conditioning (Weight)

(6m)

M1-4: ME Floor Press

M4-6: ME Pushups
*WT:

Male: 75% Bodyweight

Female: 50% Bodyweight

*1 Athlete working t a time

* Scoring: Add up TOTAL weight moved. (ie. reps x weight on bar for each athlete COMBINED,THEN, multiply total pushup reps x10. THEN, add TOTAL from each component and score as ” WEIGHT ”

REST: (3m)

Then: Strength Conditioning “B”

“B” Strength Conditioning : (Weight)

(6m)

M1-4: ME Back Squat

M4-6: ME Air Squat
*WT:

Male: Bodyweight

Female: 75% Bodyweight

*1 Athlete working t a time

*Scoring: Add up T OTAL weight moved. (ie. reps x weight on bar for each athlete COMBINED,THEN , multiply total Airsquat reps x10. THEN , add TOTAL from each component and score as ” WEIGH T”

REST: (3m)

THEN: METCON

Then: Strength Conditioning “B”

METCON

Metcon (AMRAP – Rounds and Reps)

(16m)

10 WBS

10 Pull-up

10 SB Squat Clean

*EOMOM: 50m SB Carry
*1 Athlete Working BOTH Athletes Carry. (1SB)

(Either 1 Athlete carries and partner walks weightless beside OR BOTH athletes can share the SB