CrossFit – Wed, Oct 23
This is Week 8 of 8 of (Into the Storm Cycle) it is our Deload Week.
This week is your own individual journey. Choose your path you want too take each day on intensity, if you feel good on your lifts, try to max out, if you want to take a lighter approach, choose the deload option.
Metcons will be challenging but manageable, scale as needed.
This week is your own individual journey. Choose your path you want too take each day on intensity, if you feel good on your lifts, try to max out, if you want to take a lighter approach, choose the deload option.
Metcons will be challenging but manageable, scale as needed.
Don't forget your 1 Mile a day!
October 31 Miles Challenge Day 23 (AMRAP – Reps)
Score Reps
Challenge: Complete 1 Mile Every Day (Walk or Run) for 31 Days in October!
You can do more, but only 1 mile will count per day toward your 31 mile goal
1 Rep = 1 Mile
Warm Up
Power Snatch (Test
1 Set Every Minute
Start at 1 Rep at 55% 1 RM Build to 100%)
1 Set Every Minute
Start at 1 Rep at 55% 1 RM Build to 100%)
Only Choose this if maxing out
Power Snatch (Deload Option
3 Power Snatch @ 55% 1RM Snatch
3 Power Snatch @ 60% 1RM Snatch
2 Power Snatch @65% 1RM
2 Power Snatch @65% 1RM
6 x1 Power Snatch @80% 1RM
)
3 Power Snatch @ 55% 1RM Snatch
3 Power Snatch @ 60% 1RM Snatch
2 Power Snatch @65% 1RM
2 Power Snatch @65% 1RM
6 x1 Power Snatch @80% 1RM
)
Deload Week Option
Metcon Warm Up
2 Sets
:30 Row
5 No Rebound Box Jump
5 Single Arm High Pull
5 Single Arm Press
5 Ring Row
-then-
1 Set
200m Row
3 Box Jumps
2 Power Cleans (at Weight)
1 Rope Climb
Trick-or-Treating (Time)
2000m Row
50 Box Jumps (24/20)
25 Power Cleans and Jerks (135/95)
10 Rope Climbs
Time Cap 22 MIns
RX+ Option
30/24″ Box
185/125# Power Cleans
Legless Rope Climbs
Mobility
Crossover Symmetry
Banded 7’s
Wrist Stretch
Burgener Warm Up (Snatch)
3x High Hang Snatch + 3x Hang Snatch + 3 Snatch