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Tuesday, November 12th

CrossFit

STRENGTH:

Back Squat

On the 2:00 x 6 Sets:

On the 0:00... 3 Reps @ 75%

On the 2:00... 1 Rep @ 85%

On the 4:00... 3 Reps @ 78%

On the 6:00... 1 Rep @ 88%

On the 8:00... 3 Reps @ 81%

On the 10:00... 1 Rep @ 91%


WOD: 

200m Row, 20 KB Walking Lunges 55/35

200m Row, 15 Sit Ups

200m Row, 10 Push Ups

200m Row, 10 KB Walking Lunges 55/35

200m Row, 15 Sit Ups

200m Row, 20 Push Ups


SweatFest


For Time:

800m Row

21 Alternating DB Power Snatches

21 Burpee Box Jumps


400m Row

15 Alternating DB Power Snatches

15 Burpee Box Jumps


200m Row

9 Alternating DB Power Snatches

9 Burpee Box Jumps


CrossFit For Sport

STRENGTH:

Spend 20:00 establishing a heavy single:

Hang Squat Clean


WOD:

300m Row

30 Hang Power Cleans


200m Row

30 DB Hang Clean and Jerk


100m Row

30 Sit Ups


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