Happy Halloween and enjoy your much deserved rest day! Come in to make-up a workout or work on some mobility.
Reminder: The Olympic Weightlifting class continues this week on Saturday at 0900. Come work on Olympic Weightlifting with Coach Russ and then roll into Saturday’s WOD.
Strength: Back Squat
5@80%, 3@85%, 1+@90%
Conditioning:
In teams of two with one partner working at a time, complete as many rounds as possible in 20 minutes of:
Resting partner must row 400m before taking over and then resumes AMRAP partner left off, score is total rounds of AMRAP.
Summer Boot Camp Post-WOD
Strength
1) Press, 5@80%, 3@85%, 1+@90%
2a) 3×10 Kettlebell Windmills (5L/5R) AHAP with perfect form
2b) 3×3 Wall Walks, 1 Minute Handstand Hold, or Handstand Walks/Handstands Progression of choice
Conditioning
800m Run
5 Rounds:
800m Run
Strength
1) Deadlift
5@80%, 3@85%, 1+@90%
2) 4×10 Dual Kettlebell Clean AHAP
Conditioning
4 Rounds:
Rest 1 minute
Come celebrate our one year anniversary and complete a CrossFit total! Click the image above for more info.
Strength
1a) 4×5 Weighted Ring Dips + Max Effort Ring Dips*
*The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be AHAP. After locking out the 5th rep, drop the DB and conitinue on with ME unweighted.
1b) 4×2 16′ Rope Climbs
Conditioning
Compare to 2013.01.09
Strength
Work up to a 20 repetition max back squat. Aim for the same weight you did for 10 on the 9th.
Conditioning
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
2 minutes to complete:
Notes: FSs are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the bar returns to the floor.
The beginning of the 2nd pull, learn it, love it. This is what the hang position should look like, whether starting from the hips or floor.