Monday 10.8

Southie Showdown : The Southie Showdown is a great event every year and I know a number of people are already signed up to compete. If you are interested in a good local competition with many levels of competition, check it out. It’s run by CrossFit Southie, and signup is on their webpage. It’s a great one for spectators as well.

 

MONDAY

CrossFit

Strength : Deadlift
3-3-3-3-3-3, all sets 80-90% 1rm

WOD : For Time
Run 400m
25 Thrusters 75/55
25 Shoulder to OH
Run 400m
25 Thrusters
25 Overhead Squat
Run 400m

S: 20 Reps, 200m
L1: 300m
Rx+: 105/80

 

Sweat

Core Work : 12 Minutes AMRAP
10 Step Plank Walk (right)
5 Push-ups
10 Step Plank Walk (left)
10 Plank Knee to elbow (each side, opposite knee to opp elbow)
10 Step Plank Walk, R
15 Abmat Situps
10 Step Plank Walk, L
20 Hollow Rocks

 

Conditioning : For Time
Run 400m
25 MB Thrusters 20/14
25 KB Swing, eye high 53/35
Run 400m
25 MB Thrusters 20/14
25 KB Goblet Squat
Run 400m
– REST 2:00
Run 300m
– REST 1:00
Run 200m

 

The Program

1. Strength and WOD

2. Squat Clean
EMOM 6m : 2 TnG Reps, heavy
then EMOM 8m : 1 Clean and Jerk
REST exactly 2 minutes then:
4m AMRAP
40 Cal AB Buy In, then AMRAP Sumo DL High Pull 165/115

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