Wednesday 10.17

Reminder : Barbells for Boobs is October 27th. T shirts for sale will be ready for display and order TOMORROW!

 

WEDNESDAY
CrossFit

Strength: Clean Complex
E90S for 7 Sets : 1 Power Clean + 3 Squat Clean, all TNG

WOD : 12m AMRAP
15 Thrusters 95/65
10 Toes to Bar
5 Box Jumps 24/20
– Rest 30s

S: 75/55, Weighted Situps w MB, Step Ups
L1: 75/55, Scaled TTB

Rx+: 115/75, 30/24

 

Sweat

Core Work

100 MB Situps
– EMOM perform 1 Burpee, 10 Russian Twists (total)

WOD: 12m AMRAP
15 KB Goblet Squat
10 Toes to Bar or WEighted Situps
5 Box Jumps/ Step Ups

 

The Program

1. Strength and WOD

2. EMOM 12m
2 Hang Squat Snatch
5 Bench Press

  • all heaviest able

3. For Quality
50 Ring Dips
40 Cal AB, Arms Only
30 Strict HSPU
20 DB Bench, 75/55