CrossFit – Thu, Oct 20 Clean Work (Weight) 5 Sets: 2 TNG Power Cleans+ 2 TNG Cleans @60% of 1 RM Clean Rest :90 b/t sets Metcon (Time) For Time: 21 Cals Bike 21 Barbell Step-ups (Front Rack) 115/75 9 Ring Muscle-ups 15 Cals Bike 15 Barbell Step-ups (Front Rack) 115/75 7 Ring MU 9
CrossFit – Wed, Oct 19 Barbell Work (Weight) 5 Sets: 2 Split Jerks+ 2 OHS @60% of 1 RM C&J Rest 90 secs. btwn. sets Metcon EMOM for 10:00: 1 Rope Climb 10 DBL DB Push Press 50/35 L1: 5 Pull-ups+5 K2EL2: 3 Tarzan Pulls
CrossFit – Tue, Oct 18 Snatch Work (Weight) 5 Sets: 3 TNG Snatches (full) @ 60% of 1 RM Rest 90 secs. b/t sets
CrossFit – Mon, Oct 17 Metcon (Time) For Time: Row 1,000m 50 ft. HSW 20 Weighted GHD Sit-ups 25/15 Row 800m 50 ft. HSW 15 Weighted GHD SU 25/15 Row 600m 50 ft. HSW 10 Weighted GHD SU 25/10 Row 400m 50 ft. HSW 5 GHD SU 25/10 Row 200m L1: 30 Shoulder Taps (Back-facing
CrossFit – Sat, Oct 15 Partner Wod…Teams of 2! For time (Time) 3rds of: 50 CAL Row/Bike/Ski 42 Weighted Med Ball Sit-ups@20/14 36 Box Jump Overs@2420 24 Shoulder to Over-head@135/95 16 Power Cleans Time Cap 26 Mins One works, one rests! Split evenly. RX+ 155/105 GHD Sit-ups
