Friday 7.6.18 CrossFit

Box Brief:
Week of July 4th Holiday Hours
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Hang Power Snatch (4×3 @ 80%, Every 90s)
100% Coach Call
Complete 3 reps every 90s
Intent: 4 Sets of Speed work with Hang Power Snatch at 80% (+5% from last week). Efficiency and explosiveness is the goal.


“Gun Show”
Teams of 2
25min AMRAP
–Buy In–
2 Rounds
1000m Row
50 Wall Balls (20,14)
30 Ring Dips
10 Push Press (115,75)
10 KB Swings (55,35)
10 Box Jumps (24,20)
**1 Works, 1 Rest. Split reps however
**Score rds + reps of ‘Jack’

Last complete 4.23.18
Intent: Today’s Metcon should be done at 80-85% effort where you’re able to be consistent with your bench press sets and not hit failure. Try to push your row intervals today


KB Curls: Accumulate 75 Reps.