18
Sep

Thursday 9/19/19

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Workout

Metcon (No Measure)

ALTERNATING E2MOM x 20 MINUTES:

1 – Row 500/400m (OR distance you can achieve in ~1:45 at moderate-tough effort)

2 – 12 Burpees Over the Bar + 6 TNG Power Snatch (OR modify as needed to complete in under 1:30 each effort)

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

Cool Down

Warm-up (No Measure)

AS A GROUP, FOR RECOVERY:

3:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch (2 mins/leg)

17
Sep

Wednesday 9/18/19

By: 321go Leave a Comment

Strength

Front Squat (3-3-3-3-3)

Build to a heavy triple Front Squat

Partner WOD

“Make It A Double”

IN TEAMS OF 2, ON A 13:00 RUNNING CLOCK…

150 Double-Unders
100 DB Thrusters (35’s / 25’s)
150 Double-Unders
Max Front Squats (155/105)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way. Score is # reps of Front Squats achieved as a team.