20
Aug

Tuesday 8/21/18

By: 321go Leave a Comment

Skills

KB Single Arm Complex:
5 Swings + 5 Snatches + 5 Front Rack Squats

EMOM for 10′
Odd mins – 1 complex, Right Arm
Even mins – 1 complex, Left Arm

WOD

“Alarm Bells”

AMRAP 12′:

12 Single-KB Front Rack Reverse Lunge (hold on side opposite from stepping leg)
6 Push-Ups
12 Single-KB Front Rack Thrusters
6 Push-Ups

Rx: 53/35

Lunges and Thrusters are total – divide evenly among sides (6 /6, or 3/3/3/3, etc)

19
Aug

Monday 8/20/18

By: 321go Leave a Comment

CFIL parents: click the image for the full newsletter if you’re not already on our mailing list. Members who would like to enroll their child(ren) for one of our fall sessions can email info@crossfitinnerloop.com starting Monday, August 20th to reserve your spot!


WOD

“Snake Bite”

For Time (25′ CAP):

15 Snatches (115/80)
20 Burpees Over the Bar
25 Pull-Ups

10 Snatches (135/95)
15 Burpees Over the Bar
20 Chest to Bar Pull-Ups

5 Snatches (155/105)
10 Burpees Over the Bar
15 Bar Muscle-Ups

Snatches can end in any position (power to full squat).

Scaling: Choose 3 ascending weights for the snatches and up to 3 increasingly difficult pull-up variations for you, or maintain same variation throughout

Cash-Out

Lax Ball Scapula – 2-3 mins/side