THUR 11.09.17

By November 8, 2017 WOD No Comments

#tbt Brandon and Coach Mike samson stretch


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.

B. “Neighborhood Walk” [22 Minute Time Cap]

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
AbMat Situps
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
AbMat Situps
Mountain Climbers (R+L=1)

Complete the 100m carry before the full 21-15-9 triplet. There are 2 carries total.

Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 18:38 Rx.

And coming tomorrow...

A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM

B. 13 Minute AMRAP
200m Run
8 Deadlifts (m = 115/185/245, w = 85/125/165)
40 Double-unders*
3 Rope Climbs**

*Scale DUs to DU+Singles 20 reps/rd, Speed Step 1:1, Singles 1:1

**All athletes must wear long socks or pants to protect shins when climbing the rope.

Post load for deadlift and rounds and reps for AMRAP. 200m = 1 rep. Ex: 365#, 3 + 42 L3

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