July 28 – Girls’ Summer Day Out! Join us for a carefree picnic with paddle boats, kayaks, volleyball, swimming and more! @ Hinckley Reservation 10am-2pm. Bring a dish to share.
CrossFit High Gear – CrossFit
Warm-up (No Measure)
20 Single Leg deadlift (10R/10L)
15 Front Squats
10 Strict press
5 Strict Pullups
Back Squat (5x5x5x5 @ 70% E2:30)
smooth quick reps
same weigth across
200 Double Unders
20 Squat Snatch (pick weight)
Just some guidelines
Dubs should be done efficiently under 4 min
Pick a weight that is going to challenge you. Practice this movement.
You should be refocusing for every lift
Target time sub 10 Minutes
30 Strict Pull-ups
30 Ring Dips
One Power Clean every 60 seconds. Build to a HEAVY Clean. Log your HEAVIEST set.
Metcon (AMRAP – Reps)
B) 15min EMOM
20 air squats + AMRAP Power Cleans
Take 70% of your heaviest PC from part A and use that as your weight for the Power cleans in Round B.
Goal: 6 PC per round!
If you’re not hitting 3 PC per round, scale (and note your number in comments) the Air Squats as needed!
**Take 3min btwn Part A and B**
Score is total number of Power Cleans from Part B.
FULL THROTTLE COMP