• 23OCT
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    Friday 141024

    Main – Competitors WOD Weightlifting Front Squat (10×3. Rest 90sec. 85%-95%.) Metcon Metcon (AMRAP – Rounds and Reps) With a running clock: at the 0:00-20:00 10-8-6-4-2 Clean and Jerk, 135/95lb 1 round of “Cindy” after every set (5 total RDS) at the 20:00-40:00 10-8-6-4-2 Clean and Jerk, 135/95lb 1 round of “Nate” after every set

  • 22OCT
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    231014- Thursday

    Main – CrossFit Strength Back Squat (7×5 @ 80%) Accessory 3 RNFT 15 Supermans 20 Weighted v-ups

  • 21OCT
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    221014- Wednesday

    Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) EMOM for 8 minutes 
1 power snatch + 1 hang power snatch @ moderate weight 
6 lateral burpees over bar rest 3 minutes, then 7 minute AMRAP:
 10 clean @ 95/65#
 20 sit-ups rest 3 minutes, then clean and jerk: 5 minutes to a max

  • 21OCT
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    Wednesday 141022

    Main – Competitors WOD Weightlifting Snatch Grip Push Press (Work up to a heavy single.) Snatch Grip Push Jerk (Work up to a heavy single.) Snatch Balance (Work up to a heavy single.) High-Hang Snatch (Work Up To A Heavy Single.) Weightlifting Front Squat (8×4. Rest 120sec 80%-85%) Metcon Metcon (Time) 15 Power Snatches, 95/65lb

  • 20OCT
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    211014- Tuesday

    Main – CrossFit Strength Back Squat (4×9 @ 70%) Accessory Metcon (No Measure) 3 rounds not for time 200m farmers carry, HEAVY 6-8 wall walks


Main - Competitors WOD

Weightlifting

Front Squat (10x3. Rest 90sec. 85%-95%.)

Metcon

Metcon (AMRAP - Rounds and Reps)

With a running clock:

at the 0:00-20:00

10-8-6-4-2 Clean and Jerk, 135/95lb

1 round of “Cindy” after every set (5 total RDS)

at the 20:00-40:00

10-8-6-4-2 Clean and Jerk, 135/95lb

1 round of “Nate” after every set (5 total RDS)

40:00 Time Cap
Cindy - 5 Pullups, 10 Push-ups, 15 Air Squats

Nate- 2 MU, 4 HSPU, 8 KBS 70/55lb

Sub MU for 2 Strict C2B Pullups