CrossFit – Monday, August 13th, 2018

Workout of the Day 


Power Clean (%’s off 1RM)

70% x 2
79% x 2
88% x 2

*Base percentages off 1RM. Complete sets on a 90 second clock.

Dumbbell Snatch

5 x 5 each arm

I – 95/65
II – 80/50
III – 65/35

*Pick one of the above weights and stick with for all 5 sets.
*Complete sets on a 1:45 clock.


In teams of 3, AMRAP 17 minutes of:

10 Calorie Row (each)
10 Box Jump Overs (each)
Share 20 Handstand Push ups

*Add 2 cals each, 2 box jumps each, and 4 total hspu to each successive round.
*Use a 24/20 inch box.

Post all results to Triib and/or comments

Congrats to our three ladies who made the podium at Girls Gone RX. Congrats Lindsey, Brenda, and Maddy!!