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Tuesday, November 5th

CROSSFIT

STRENGTH:

Tempo Back Squat

7 Sets of 1 Tempo Squat*

*5s down, 3s pause in bottom.


WOD:

3 Rounds:

400m Run/Row

20 Kettlebell Swings 55/35

20 Wallballs 20/14



SWEATFEST:


For Time:

200m Row, 27 Wallballs, 27 Box Jumps

200m Row, 21 Wallballs, 21 Box Jumps

200m Row, 15 Wallballs, 15 Box Jumps

200m Row, 9 Wallballs, 9 Box Jumps



CrossFit For Sport (Teens)


STRENGTH:

Pausing Back Squat

5 Sets of 2

*3 Second Pause in the Bottom

Set #1 - 65% of estimated 1RM Back Squat

Set #2 - 67%

Set #3 - 69%

Set #4 - 72%

Set #5 - 75%


WOD:

4 Rounds:

10 Hang Power Snatches

12 Bar-Facing Burpees


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