29
Sep

CrossFit TBR – CrossFit

It is:

“National Gift Your Crossfit Coach a Cup of Coffee” day!

Aaaaaand…it is Peter Molitor’s 30th birthday! Happiest of birthdays from #cftbr!

Warm-up

6 minute tabata planks and kipping on bar (No Measure)

Choose either kipping (superman/hollow rock) or hanging on bar, and planks

Weightlifting

Good Mornings (3s x 10r @ 5 to 10 lbs heavier than last week)

Metcon

Metcon (AMRAP – Reps)

10 minute clock

21/15/9

~handstand pushups

~hang power cleans (95/65)

*record time

**with remaining time, SIT UPS for your score

**scaled: work on either HSPU off plyo box, or multiple mats or push ups if unable to be upside down

**RX: head MUST touch ground or flush mat, may use kipping OR strict

BUILT IN REST

4 minutes – Unload bar

Metcon 2

Metcon (AMRAP – Reps)

10 minute time cap

21/15/9

~seated strict press (45/35)

~toes to bar

Record time

With remaining time, back squats with unloaded bar.

Score based on # of back squats

COMPETITIVE optional

50 burpees at your own speed. Try for unbroken

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