CrossFit – Thu, Oct 27 Handstand Walk Practice Handstand Walk Practice Metcon (5 Rounds for reps) 5min AMRAP: 10 Box Jumps 10 Dbl DB Deadlifts 50/35 10 Dbl DB C&J -Rest 2:00- 4min AMRAP: ME Lateral Burpee Box Jump Overs -Rest 2:00- 3min AMRAP: 6 Box Jumps 6 Dbl DB Deadlifts 50/35 6 Dbl DB
CrossFit – Wed, Oct 26 1 Rep Max Snatch (Weight) 20:00 to establish 1 RM Snatch Metcon 15:00 AMRAP: 200m Run 15 Power Snatches 95/65 10 HSPU
CrossFit – Tue, Oct 25
CrossFit – Mon, Oct 24 Hatch Cycle 1RM Back Squat (Weight) 30 minutes to establish 1 RM Back Squat Suggested Warm-Up: 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95% 1×1@>100% Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
CrossFit – Sat, Oct 22 CrossFit Sacrifice 10th Anniversary WOD (Time) For Time: Teams of 2 – Relay Style Athlete 1 – 400m Run 40 Power Cleans Athlete 2 – 400m Run -rest 1:00- Athlete 1 – 300m Run 30 Power Snatch Athlete 2 – 300m Run -rest 1:00- Athlete 1 – 200m Run 20
