Sunday, October 30th

29
Oct

Sunday, October 30th

Oly Session

Snatch Balance
3 x 5
Overhead Squat
3 x 5
Back Squat
3 x 5

CrossFit Session

Skill
12 min EMOM:
Odd: 2-3 strict muscle ups
Even: 5-6 strict HSPU

Metcon
For time:
400m run
40 Russian kettlebell swings, 24/16kg
40 burpees
40 Russian kettlebell swings
400m run

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  1. elove1

    Variation on a theme:

    a) 20 EMOM
    7 strict pullups
    14 pushups

    b)
    40 cal row
    40 full swing (cuz ‘Merica fuck yeah)
    40 burps
    40 swings
    40 cal
    – 10:30

  2. Jason

    3 rounds with a partner:
    500 M run (together)
    80 KB high pulls (24 kg)
    40 Pullups

    Partition evenly (8 high pulls- 4 pullups)

    25:11 rx

  3. Tapout

    12 Min EMOM
    5 strict ring rows
    5 strict push ups

    WOD 9:45 Rx
    400 M
    40 KBS Russian (16kg)
    40 burpees
    40 KBS
    400 M

  4. Denise

    Oly:
    Snatch balance @ 70#
    OHS @ 75#
    Back squat @ 125#

    And then I stayed for the WOD, which was quite spicy.
    12:02 Rx

  5. robseda

    EMOM alternating for 12 minutes
    3 strict MU (from a seated position)
    6 strict HSPU (5 on the last round)
    Tabata hollows in honor of Elove going aerodynamic

  6. BAston

    Lower back training program week 1 day 3:

    10×3 good mornings @ 75#
    15×2 reverse hyper

    Skill:

    2 chest 2 ring pull up
    4 strict HSPU

    Wod:

    9:09 rx’d (second round of KB’s were rough)

  7. Roberts

    emom
    Started with 2 strict pull-ups lasted about half way through so finished with 1
    3 HSPU with a mat

    Metcon
    11:33 rx

  8. J Cash

    5×5 lunges at 135#

    Isabel
    3:17 rxd. Same damn score as last time 😡😡😡

    Some bench and bent over rows