Crossfit Garage – CrossFit

Weightlifting

Power Snatch (EMOM 10)

3 power snatches every minute, building weight as needed so that could be every minute or every 3 minutes. By the end it should be difficult for you. This is to work barbell cycling. Along with the EMOMS from previous weeks. Start light/moderate and build. Keep in mind Isabel Rx weight is 135/95! Hopefully you can go above that weight by the end of the EMOM.

Metcon

Cindy squared (2 Rounds for reps)

Rx

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

100 Single-unders

Max Cal Row in time remaining

Rest 5:00

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

100 Single-unders

Max Cal Row in time remaining

Rx+

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

Rest 5:00

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining
The combination of these movements along with the time domain being cut down into two five minute (instead of 20 minutes) windows allows us to fit a whole lot more intensity into our day than if we were to perform regular Cindy. Intensity is the variable most commonly associated with optimizing favorable results. If we can do more work in less time, we get fitter faster. Score this as total reps completed for every movement! 2 rounds of Cindy is 60 reps + 100 DU= 160 reps +? cal row=total