Friday, August 13, 2021

13
Aug

Friday, August 13, 2021

CrossFit
AMRAP 20 min: Teams of 2
20 synchro alt. arm DB snatch
20 synchro TTB
20 synchro alt. arm DB hang clean and press
20 synchro pullups
20 synchro DB goblet squats
*all gymnastics movements should be scaled based on test week results
Lvl6: DB 50/35, TTB, CTB
Lvl5: DB 50/35, TTB, chin over bar
Lvl4: DB 35/25, TTF, banded chin over bar
Lvl3: DB 25/20, TTH, banded chin over
Lvl2: DB 20/15, HKR, banded chin over
Lvl1: DB 12/10, situps, ring row

QuickFit/At home WOD
AMRAP 20 min
20 alt. arm DB snatch
20 situps
20 alt. arm DB hang clean and press
20 ring rows
20 goblet squats/air squats
Lvl3: 20/15, goblet squat
Lvl2: 15/12, goblet squat to ball
Lvl1: 12/10, squat to box