29
Oct
Sunday, October 30th
Oly Session
Snatch Balance
3 x 5
Overhead Squat
3 x 5
Back Squat
3 x 5
CrossFit Session
Skill
12 min EMOM:
Odd: 2-3 strict muscle ups
Even: 5-6 strict HSPU
Metcon
For time:
400m run
40 Russian kettlebell swings, 24/16kg
40 burpees
40 Russian kettlebell swings
400m run
Post time to Comments.
Variation on a theme:
a) 20 EMOM
7 strict pullups
14 pushups
b)
40 cal row
40 full swing (cuz ‘Merica fuck yeah)
40 burps
40 swings
40 cal
– 10:30
3 rounds with a partner:
500 M run (together)
80 KB high pulls (24 kg)
40 Pullups
Partition evenly (8 high pulls- 4 pullups)
25:11 rx
12 Min EMOM
5 strict ring rows
5 strict push ups
WOD 9:45 Rx
400 M
40 KBS Russian (16kg)
40 burpees
40 KBS
400 M
Oly
Snatch balance up to 83
OHS at 88
Back squats at 125
9:46 Rx
Burpees sucked!
EMOM, alternating for 12 minutes
2 strict muscle ups
6 def hspu on 25s
3 strict pull ups, 6 push ups
Metcon 8:34 rx
Oly:
Snatch balance @ 70#
OHS @ 75#
Back squat @ 125#
And then I stayed for the WOD, which was quite spicy.
12:02 Rx
Ah yes and I forgot the EMOM
5 ring rows
5 push ups
EMOM alternating for 12 minutes
3 strict MU (from a seated position)
6 strict HSPU (5 on the last round)
Tabata hollows in honor of Elove going aerodynamic
Lower back training program week 1 day 3:
10×3 good mornings @ 75#
15×2 reverse hyper
Skill:
2 chest 2 ring pull up
4 strict HSPU
Wod:
9:09 rx’d (second round of KB’s were rough)
emom
Started with 2 strict pull-ups lasted about half way through so finished with 1
3 HSPU with a mat
Metcon
11:33 rx
Halloween Throwdown (a day late i know)
3+33 Reps
#265
That sucked all possible balls
6 miles run
Sky opened up on me in the last 800m, drenched
5×5 lunges at 135#
Isabel
3:17 rxd. Same damn score as last time ????????????
Some bench and bent over rows
Eroc you have to be there next time
Oly:
Balance: 125
Ohs: 150
Squat: 215
Quite sore
SB 53#
OHS 58#
BS 88#
Metcon… 10:22 at 20kg !