10-18-13
30-20-10 reps for time of: Good Mornings, 45/35 Walking lunges, 45/35 Kettlebell swings, 53/35 Wall Balls, 20/14
10-16-13
For Load Back Squat, 3-3-3-3-3 Follow each set of back squats with 3 Box Jumps, Max Height from standing Mobility: Focus on Thoracic spine mobilization. Foam roller/Peanut/Lacrosse Ball on upper back and between shoulder blades. We have done a great …
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10-15-13
For Load: 1 Power Clean + 2 Front Squats + 1 Jerk (split or power) Complete 5 rounds for time 5 Burpees 10 Shoulder to overhead, 135/95
10-14-13
CrossFit Open Sectionals 11.1 As Many Reps/Rounds in 10 mins of: 30 Double unders 15 Power Snatches, 75/55 Rest 5 mins Skill work 3 rounds Max Double unders in 2 mins Rest 1 min
10-12-13
AMRAP in 20 mins Row 750 (buy in) 30 Double Unders 15 Kettlebell Swings, 53/35 5 Front Squats, 185/125
10-11-13
(1 Hang Power Snatch + 1 Snatch Balance + 2 Overhead Squats) X 5 Snatch-grip Jerk, 2-2-2-2-2 Good Mornings, 3-3-3-3-3
10-9-13
For Load: Push Press, 5-5-5-5 Complete For time: 30 Thrusters, 95/65 30 Pull ups 30 Power Cleans, 95/65 30 Burpees 30 Jerks, 95/65 30 Box Jumps, 24/20
