CrossFit

Announcements

Weightlifting October 6th 5:30-7:30pm & 10th 9:30-11ish am this week!
Monday October 11th
Columbus Day 9:30AM ONLY CrossFit

Banded Shoulder Press

Pec Stretch

Lat work and Shoulder mobility

0-8:00 athlete work on above

3 Push Press + Split Jerk

Every 2:00 x 12:00 building to something heavy

Be aggressive here

10 Rounds for time:

Grip destroyer!

4 Strict Press ( barbell @ 75/55)

8 Ring Row

12 KB swing

Running clock : 0-10:00

EMOM 8:00

2 Squat clean within the minute @ 75-85% can build within those % numbers

rest 2:00
Not TNG style

@ 12:00- 26:00 ( 14:00 CAP )

3 Rounds for time

Gymnastic

21 Chest to bar pull up / Pull up

15 HSPU

9 Alt. Pistol ( each leg – 18 total)

rest 2:00

28:00/31:00/34:00/37:00/40:00/43:00/46:00 CAP 18:00

100/75 Calorie Assault bike

Every 3 Minutes 15 DB Alternating Snatches @ 50/35

** starting with DB snatches