Performance Training – Week 5 Cycle 3

Announcements

💥CCBR ATHLETES💥
Thurs 8/9 @ 6:15pm Fire🔥 & Ice💎
Everyone gets 1 FREE TRIAL‼️ Go to the Wodify app to reserve your spot!
Fri. 8/10 6:30pm – 8:30pm @ CCBR 1st Annual CC Honor Roll!!🎉🎉
Light snacks, great company and lots of celebration will be provided. BYOB
Sat 8/11 9:45 Burgers & Barbells @ hopdoddy SOCO
Sat. 8/25 @ CCDT 9th Annual Iron Belle Competition 💪👯‍♂️🙌
Divisions: RX, Scaled, Masters & Girls

CrossFit Central Burnet Road – Performance Training

A: Box Squat (6 x 4 @ 80%+ E90s)

B: RFESS (3 x 15/side @ 20X1 w/ BB on Back)

C: Metcon (Time)

BiCouplet 2

9-6-3

Power Snatch 95/65

Bar Muscle Ups

*6 min Time cap

Rest 1 Min b/w C & D
Scale to Chest to Bar Pull Ups if need be

This workout should be completed under the 6 minute cap with going UNBROKEN as the goal

D: Metcon (Time)

BiCouplet 1

12-9-6

Power Snatch 75/55

Chest to Bar Pull Ups

*6 Min Time Cap
Scale to Pull Ups if need be

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