8-11-17

CrossFit Inside Out – CrossFit

QOTD (Question of the day)

Have you ever logged your food before?

-If you are looking to step up your performance or achieve any weight loss/gain goals, tracking your food is a great tool to help you do so.

-Try using a food tracker App like MyFitnessPal or Lose It to track your calorie intake.

-Logging your food can help with accountability. If you have any questions, talk to our nutrition coach.


Sign up today for the Summer Games – September 8 and 9. Email brandon@crossfitinsideout.com

Warm-up

5:00 of Dynamic Warm-up

Then Grab a barbell and complete:

10 RDLs

5 Muscle Snatch from below Knee

10 Front Squats

5 Power Snatch from Below knee

10 X-Band Walks to Left + Right

*Add weight + Repeat

Strength

Front Squat Box Squat (6′ EMOM: 4 @50% w/ chains)

13-15″ box

Power Snatch (6’EMOM: 2 @70%)

Metcon

Traffic (Time)

“Traffic”

For time:

30 Deadlifts (135/95)

10 Bar Muscle-ups

20 Front Squats

20 C2B Pull-ups

10 Power Snatch

30 T2B

12:00 Cap

RX+:(155, 105)

Scales:

Bar-Muscle Ups: Ring Dips, Box Dips

C2B: Pull-ups, Ring rows

T2B: Knee Lifts

Beginner Metcon:

For time:

30 Deadlifts (115, 75)

30 Ring Rows

30 Front Squats (115, 75)

30 Knee Lifts

Extra Credit Work

100-150 Banded Leg Curls each

Banded Ab Pulldown: 3-4 x 20-25

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