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Blog Monday, 10.17.2016

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Monday, 10.17.2016

  • by rbwrv
  • October 16, 2016

Monday, 10.17.2016

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:30pm, 5:30pm

Weightlifting: 6:30pm

Warm up:

3 Rounds

-5 Weighted PVC Pass Thru

-7 Push up

-9 Air Squat

Strength:

6Min EMOM

-2 position Snatch (hang/floor)

1-4 @70%  5-6@75%

Rest 2 Minutes

6Min EMOM

-2 pos Clean (hang/floor)

1-4 @70%   5-6@75%

WOD:

For Time

-100 Double Unders (200 Single)

then

21-15-9

Power Clean (135/95)

Handstand Pushup (6/4/2 Wall Walk or HRPU)

then

-100 Double Unders

Accessory:

GHD Sit up

-3×10

(3×15 wt sit up)

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