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8.17.18

16
Aug

8.17.18

CrossFit Live Loud – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Rx

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees (scaled & BC normal burpees)

Max Overhead Squats (75/55)/(55/35)/ BC golbet squats

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)/(65/45)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)/(80/65)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)/(95/75)

Only your max reps count as reps ☺️

General Warm Up

General Warm Up

Three sets of:

Reverse snow angels with light weights x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110

Rest 45 seconds

Specific Warm-up

Rowing POP

https://youtu.be/nGD0CTE1Ylk

OHS POP

https://youtu.be/RD_vUnqwqqI

OHS/Squat Therapy (No Measure)

3 Rounds

10 OHS 65/35

10 Squat Therapy