CrossFit – Mon, Aug 5

Announcements

R.A.D® Hunting for Gold Back Squat & Mile Competition

This is a FREE IN-HOUSE COMP

Event Flow:
30 minutes to record a max back squat
10 minute rest
1 mile for time in the next 20-minute window

Scoring:
1 point scoring.
– Heaviest back squat = 1 point (2nd heaviest = 2 points, etc.)
– Fastest Mile = 1 point (2nd fastest 2 points, etc.)
– Lowest combined total points wins!

Podium prizes:
A brand new pair of R.A.D® shoes for 1st, 2nd and 3rd place for the men’s and women’s leaderboard.

COME PLAY!

*Must have an active membership or punch-card to compete

CrossFit Illuminati – CrossFit

View Public Whiteboard

snatch warm up (No Measure)

400 m run

3 rds

15 air squats

10 hang muscle snatch

7 snatch grip back rack push press

90 second lat stretch

3 sets at ascending

3 snatch deadlifts

1 Hang snatch

1 Snatch

()

Snatch (1×3 @ 57%
1×3 @ 67%
1×2 @ 76%
1×2 @ 86%
1×1 @ 95%
1×1 @ 97%
1×1 @ 100% +)

Score: Weight

TC: 20 minutes

KG: N/A

Intermediate

As written

METCON (AMRAP – Rounds and Reps)

Amrap 8 minutes

15/12 Cal Row/Bike/Ski /200m run

10 DB Snatch @ 50/35 lbs x 1
Score: Rounds and Reps

TC: 8:00

KG: 22.5/15

Intermediate

15/12 Cal Row/Bike/Ski/200m run

10 DB Snatch @ 35/20lbs x 1

ACCESSORY / EXTRA (Checkmark)

Tabata Ball Slam

@ 30/20lbs