Monday, July 10th


A Plus-Size Girl Fitting in a CrossFit World -Morning Chalk Up

Where Women’s Empowerment Means Lifting 300 Pounds- NY Times

Performance is in red, Competition is in blue, Links are in green

A) 3 sets of:
Snatch-Grip Romanian Deadlift x 6 reps 
Rest 60 seconds
100-Meter Farmer Carry + Waiter’s Carry
(hold a heavy DB or KB at side in farmer carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at the halfway mark. 100 meters = length of rig x6 OR halfway to stop sign and back. )
Rest 60 seconds

B) 3 rounds for time
15 Row calories
12 Kettlebell Swings 53/35
9 Burpees

*9 minute time cap

Same contraction rate as Fran; Be ready to turn this one on!


A) On the minute, for 10 minutes:

Snatch High Pull + Power Snatch
Open between 55-60% and build, but no heavier than 90% today

B) 3 rounds for time
15 Row calories
12 Power snatch 95/65
9 Burpees

*9 minute time cap

Same contraction rate as Fran; Be ready to turn this one on!

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