Mobile, AL CrossFit
(251) 348-7664

August 2019 // Archive

Date based archive
02 Aug

Runny Nose

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Runny Nose

45 Minute Time Cap

Partner WOD

2 Rounds

80 Back Squats 155/105

400m Run Together

60 Hang Power Cleans 135/95

400m Run Together

40 Push Jerks 115/85

400m Run Together

01 Aug

Broken Road

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (5 sets of 3 reps @ 75% in 20 minutes)

Metcon

Metcon (Time)

Broken Road

20 Minute Time Cap

4 Rounds

15 American KB Swings 53/35

15/12 Cal Row or Bike

Directly Into…

4 Rounds

20 AbMat Sit-ups

200m Run
*Athletes start on opposite sides of the workout if short on rowers.

STRATEGY

– On the first round, challenge yourself for unbroken kettlebell swings and adjust row pace as needed

– Swings are the only place we would stop, so we want to push there

– On the second round challenge yourself for fast runs and recover on the sit-ups

– Fast run makes more of a difference than fast sit-ups