Friday September 6, 2019

H.O.T. Side CrossFit – CrossFit

View Public Whiteboard

Shoulder Press (5×8 (all done @ 65%))

Metcon (AMRAP – Reps)

VetWod Workout 1A

INDIVIDUAL WORKOUT

On a 15 minute clock, counting down (15:00 to 0:00)

PART A: FROM 15:00 TO 8:00

AMRAP

10 alternating front rack lunges*

5 shoulder to overhead*

REST FROM 8:00-6:00, then start part B

WEIGHTS

Service/RX: 95/65 if using a barbell or 50/35 if using dumbbells (must use two)

Scaled/Masters: 65/45 if using a barbell or 35/20 if using dumbbells (must use two)

Men use a 45# barbell. Women use a 35# barbell.

TEAM WORKOUT

On a 15 minute clock, counting down (15:00 to 0:00)

PART A: FROM 15:00 TO 8:00

AMRAP

10 alternating front rack lunges*

5 shoulder to overhead*

**You go, I go format. Partner 1 completes Round 1, Partner 2 completes round 2, etc**

REST FROM 8:00-6:00, then start part B

WEIGHTS

95/65 if using a barbell or 50/35 if using dumbbells (must use two)

Male/male teams use a 45# barbell. FF teams may use a 35# barbell. MF teams may choose either, but must show the weight in a video.

Metcon (Weight)

VetWod Workout 1B

INDIVIDUAL WORKOUT

PART B: FROM 6:00 TO 0:00

Build to heaviest set of 3 touch and go deadlifts

TEAM WORKOUT

PART B: FROM 6:00 TO 0:00

Build to heaviest set of 3 touch and go deadlifts

**Partner deadlift. All 4 hands on bar, arms fully locked out**