Wednesday, October 18 2017.

Wednesday, October 18 2017.

 

CrossFit:

 

OLY - Push Jerk

5x5 - 60-75% of 1RM.

*Weight is much lighter than usual.
Focus on strong leg drive and SPEED under the bar with arms locked out!
NO touch n' go.

 

WOD - 3 Rounds for time

20 Alt. DB Snatches [50/35]
1 Rope Climb / 10 Ring Rows *
20 Toes to Bar / 35 HKR
1 Rope Climb / 10 Ring Rows

* One or the other, no pullup scale.

 

 

 

GSP Body:

 

WOD - 5:00 on, 2:30 rest, 5 rounds

AMRAP
10 Wallballs
15 AbMat Situps w/ MedBall
3 Laps w/ MedBall

* Continue where you left off after each break.
Score is total rounds + reps.