Saturday 9.22.18 CrossFit

Box Brief:
Wayne Endurance ONLY Bring a Friend Week

Registration Open for the Main Line Meltdown 21 Day Challenge.

Metcon

“The Heavy”
For time with a partner:
Run 1 Mile
‘Heavy Grace’
30 Clean & Jerks (185,125)
4 Rope Climbs
Run 1 Mile
‘Heavy Isabel’
30 Power Snatches (185,125)
4 Rope Climbs
Run 1 Mile
‘Heavy Diane’
21-15-9
Deadlifts (305, 185)
Handstand Push Ups
4 Rope Climbs
*One person works at time, including run. Split as needed.Rx: (135,95)(225,155)(2 rope climbs per round)
Endurance: Use Single DB for Oly Lifts, Double DBs for DL
42 Minute Time Cap!

Intent: One person will work at a time. Keep in the mind the loading will feel progressvley heavier from the clean and jerk to the snatch. Split work as needed with one person working at a time

Finisher

5 Minutes of Light Foam Rolling After Class

 

By | 2018-09-16T18:34:11-04:00 September 21st, 2018|WOD|Comments Off on Saturday 9.22.18 CrossFit