CrossFit – Mon, Oct 17
Warmup
Back Squat Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
2-3 Pause Snatch balances (empty bar)
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
2-3 Pause Snatch balances (empty bar)
Strength
Back Squat (5×3 73% every 2:00)
Pre-MetCon Warm-up
Metcon
2 Sets
300m Row (moderate)
50 Single Unders
5 Inchworms, 5 Burpees
10 Dumbbell Snatches (moderate)
5 Dumbbell Goblet Squats (moderate)
1 set (at workout pace):
2 Double Dumbbell Snatches (at workout weight)
10 Double Unders
2 Devils Press (at workout weight)
10 Double Unders
1 Burpee Dumbbell Squat Clean Thruster (at workout weight)
Metcon
Double Double toil and Trouble (Time)
For time:
40 Double Dumbbell Snatches (2×50/35)
120 Double Unders
20 Devils Press (2×50/35)
120 Double Unders
10 Burpee Dumbbell Squat Clean Thruster (2×50/35)
<p>14:00 Cap</p>
Gymnastics
Bar Muscle-ups (2:00 max Kipping Bar Muscle ups)
Finisher
Metcon
2 rounds:
1:00 Plank
20 Deadbugs (Controlled)
1:00 Superman Hold