Monday, September 9th, 2019

Monday, September 9th, 2019

Announcements

Scotty will be doing 27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty). Last year all 3 sign up spots for every hour were full! Sign up FAST! If you sign up to be on his team you must make some kind of donation. Even $1 helps! The link for all 27 WODs is also on the page below. Talk to Scotty or a coach if you have any questions.

27 Hours for the Angels


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XS CrossFit – General CrossFit

Metcon

9 minute cap. For every repetition not completed under 9 minutes add 1 second.

RX: Metcon (Time)

Turkey Challenge Qualifier 19.1

5 Rounds for time: (9 minute cap)

– 11 Lateral burpees over bar

– 8 Deadlifts

– 5 Shoulder to overhead
Individual and Team Open and 35-39 Individual divisions (Rx’d):

– Men use 175 lbs. /Women use 120 lbs.

SC: Metcon (Time)

Turkey Challenge Qualifier 19.1

5 Rounds for time: (9 minute cap)

– 11 Lateral burpees over bar

– 8 Deadlifts

– 5 Shoulder to overhead
Individual and Team Open and 35-39 Individual divisions (Scaled):

– Men use 115 lbs. /Women use 75 lbs.

40+: Metcon (Time)

Turkey Challenge Qualifier 19.1

5 Rounds for time: (9 minute cap)

– 11 Lateral burpees over bar

– 8 Deadlifts

– 5 Shoulder to overhead
Individual and Team 40+ (Rx’d)

– Men use 155 lbs. /Women use 105 lbs.

40+S: Metcon (Time)

Turkey Challenge Qualifier 19.1

5 Rounds for time: (9 minute cap)

– 11 Lateral burpees over bar

– 8 Deadlifts

– 5 Shoulder to overhead
Individual and Team 40+ (Scaled)

– Men use 95 lbs. /Women use 65 lbs.

Strength

To be completed after the above metcon.

Metcon (No Measure)

Stamina Squats

Alternating on the minute x 12 min

– 3 front squats

– 6 back squats

@ 70-75% of 3RM back squat

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