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Monday

22
Oct

Monday

CrossFit Hamptons – CrossFit

Squat Snatch (EMOM 12 (3 rounds))

On the Minute x 12 (3 Rounds)

Minute 1 – 2 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 2 Rep @ 76%

Minute 4 – Rest

etc…

Focus on maintaining solid technique.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the Wall Balls. *Score at the end of the workout is total reps

RX:

wall balls 20/14

SDHP 75/55

box jump 20

push press 75/55

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