CrossFit – Fri, Nov 4 EOD 133 (Time) For Time (with a Partner) 65 Front Squats (135/95 lb) 65 Kettlebell Swings (72/54 lb) 16 Partner Over Burpees 400 meter Run 65 Hang Power Cleans (135/95 lb) 65 Single Arm Kettlebell Presses (54/34 lb) 16 Partner Over Burpees 400 meter Run 65 Chest to Bar Pull-Ups
CrossFit – Thu, Nov 3 1 Rep Max Clean and Jerk (Weight) 20:00 to establish a 1RM Clean and Jerk Metcon (Time) For Time in Descending Ladder 10-1: 10 Sandbag Cleans 75/4510 SB Alternating Step-ups 24″ across10 SB Push Press200m SB Run The next round will be 9 for the rep scheme.You will continue to
CrossFit – Wed, Nov 2 Overhead Squat 20 minutes to establish: 3 RM OHS Metcon (Time) For Time: 800m Run30 Ring Muscle-ups800m Run Timecap: 20 minutes L1: Jumping RMU w/DipL2: 30 Pull-ups+30 Ring Dips
CrossFit – Tue, Nov 1 Pull-Up Work (AMRAP – Reps) 3 x ME UB Pull-ups Rest as needed in between each set. Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups L1: 1 Abmat HSPUL2: Box Pike HSPUL3: Strict Regular Push-ups
CrossFit – Mon, Oct 31 Metcon (Time) For Time: 21-15-9Echo Bike CalsDB Thrusters 50/35 Directly Into… 21-15-9Cal RowGHD Sit-Ups L1: GHD SU to ParallelL2: Hollow Body V-UpsL3: Abmat SU 1 Rep Max Clean and Jerk (Weight) 20:00 to establish a 1RM Clean and Jerk
