October 12, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Every 2 Minutes for 12 Minutes:

5 Reps @ 60%

5 Reps @ 70%

3 Reps @ 75%

3 Reps @ 80%

1 Rep @ 85%

1 Rep @ 90%

Athletes have until the clock hits the 20:00 Minute Mark to Establish a new 1 Rep Max.

Metcon

Girls Gone Wild (Time)

For Time:

21-15-9

Thrusters (95/65)

Pull Ups

9-15-21

Deadlift (225/155)

Hand Stand Push Up

*Time Cap 10 Minutes*

————————————————

Scaled:

Thrusters (65/45)

Pull-ups (Green Band)

Deadlift (155/95)

Hand Stand Push Up = HR Push Up

Competition Side Work

Metcon (4 Rounds for time)

For TIme:

4 Sets of 500 Meter Row

*Rest 3 Minutes between Sets*

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