saturday

8 am CrossFit

"CrossFit Games The Standard"
​For time with a partner:
30 clean and jerks (95/135 lb)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.
​
Intended Stimulus:

• 9:00-12:00.
• Aligns with the July focus - 2019 CrossFit Games workout event 12, The Standard which was originally an individual workout.
• Partition the reps of each movement as needed with your partner.
• Complete the clean and jerks in 4:00 or less. Same time goal for the snatches.
• Athletes performing the Rx'd volume of muscle-ups should be able to perform at least 3-reps unbroken on every set.

9 am CrossFit Basics

4 rounds for time:
400/500-m row
50 air squats
400-m run
*Scale volume of air squats if athlete has not been squatting recently.