• 23OCT
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    241014- Friday

    Main – CrossFit Conditioning Metcon (Time) For time: row 40 calories run 400 meters row 30 calories run 300 meters row 20 calories run 200 meters

  • 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


Main - CrossFit

Conditioning

Metcon (Time)

For time:

row 40 calories

run 400 meters

row 30 calories

run 300 meters

row 20 calories

run 200 meters