Wednesday, September 11, 2019

H.O.T. Side CrossFit – CrossFit

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Shoulder Press (3×8 (all done @ 70-73%))

Metcon (AMRAP – Reps)

INDIVIDUAL WORKOUT

ON A 22 MINUTE CLOCK, COUNTING UP (0:00-22:00)

Buy-in – complete once and record time. This is your tiebreak value.

50 dumbbell S2OH

50 dumbbell box step ups

50 toes-to-bar

WITH REMAINING TIME, AMRAP…

4 hang snatches (power or full)

12 chest-to-bar pull-ups

32 double-unders

WEIGHTS

RX/Service:

Buy-in: 50/35DBs, 24/20inch box

AMRAP: 115/75 barbell or 50/35 DB (double DB snatches from the ground if using DB for snatches)

Scaled/Masters:

Buy-in: 35/20DBs, 20/16 box, knees to chest.

AMRAP: 85/55 barbell or 35/20 DB (double DB snatches from the ground if using DB for snatches), jumping pull-ups, single-unders

TEAM WORKOUT

ON A 22 MINUTE CLOCK, COUNTING UP (0:00-22:00)

Buy-in – complete once, split reps anyway, and record time. This is your tiebreak value. One partner works at a time.

50 dumbbell S2OH

50 dumbbell box step ups

50 toes-to-bar

WITH REMAINING TIME, AMRAP…

4 hang snatches (power or full)

12 chest-to-bar pull-ups

32 double-unders

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

WEIGHTS

Buy-in: 50/35DBs, 24/20inch box

AMRAP: 115/75 barbell or 50/35 DB (double DB snatches from the ground if using DB for snatches)