28
Sep

CrossFit TBR – CrossFit

HAPPIEST OF BIRTHDAYS to Casey Thrash!

(Remember, you too, are eligible for a birthday workout in your honor…you just have to let us know ahead of time!)

Warm-up

COACHES CHOICE WARM-UP! (No Measure)

ANYTHING their little hearts desire….

STRENGTH

20 minutes snatch balance technique. Do NOT add weight if you do not have depth

Snatch Balance (20 minutes, work proficiency/skill/depth)

Metcon

Metcon (AMRAP – Reps)

Happiest of birthdays to Casey Thrash today! These are the movements at her request!

9 minute AMRAP

Ascend by 2 reps every round for Deadlift and OH squat. (1st round is 2 DL, 2 OH squat, 10 Du, then 4 DL, 4 OH squat, 10 Du, etc)

Deadlift

OH SQUAT

10 double unders

RX: 95/65

RX+: 135/95

Scaled: may have two bars if you cannot OH squat the DL weight

**DU remain the same. NO single unders. DU attempts count

*** pick a weight you can OH squat attempting below parallel.

***may use snatch deadlift and squat snatch first OH squat

COMPETITIVE optional

after workout, 1000 m row (rest or no rest is optional, due to limited rowers)

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