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