CrossFit – Fri, Oct 7 Dunn (AMRAP – Rounds) Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without touching it. Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake,
CrossFit – Thu, Oct 6 Metcon (Weight) 5 Total Sets of the following Clean Complex: Deadlift+Clean (squat)+2 Front Rack Lunges+Split Jerk Warm-up to 70% of 1 RM C&J & begin there. All working sets need to be between 70-80%. Do not exceed 80%. Rest 2:00 b/t *record heaviest complex weight in Wodify
CrossFit – Wed, Oct 5 Hatch Cycle Back Squat Week 11B (Weight) 1×5@60% 1×5@65% 2×5@70% Hatch Cycle Front Squat Week 11B (Weight) 1×5@60% 1×5@70% 1×5@75% 1×5@80% Metcon (AMRAP – Reps) 6 Total Sets for Reps 2:00 to complete the following: 3 Wall Walks 6 Wall Balls 20/14 9 Box Jumps Rest the remaining time in
CrossFit – Tue, Oct 4 Metcon (AMRAP – Reps) 12 AMRAP: 2 Cal Row 2 T2B 4 Cal Row 4 T2B 6 Cal Row 6 T2B 8 Cal Row 8 T2B… *Increase reps by two every round. Score is total number of reps. Cash-out: 3 Sets: 15 Band Trunk Rotations (arms extended) 15 Woodchoppers w/band
CrossFit – Mon, Oct 3 Hatch Cycle Back Squat Week 11A (*record heaviest weight in Wodify) 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95% 1×1@103% Hatch Cycle Front Squat Week 11A (*record heaviest weight in wodify) 1×5@60% 1×5@70% 2×5@75% Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups <p> </p><p>*Optional but
