October 19, 2016

By October 18, 2016 wod No Comments

Workout of the Day
Deadlifts
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
Press
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
AMRAP 10
10 Power Cleans 155/115#
5 S2OH
10 T2B

Bootcamp
Warm up:
2 x 15 – face pulls (with band)
2 x 10 – behind the neck press
2 x 10 – Ring rows

Hang Clean Practice
5 min movement of drills at light to no weight

Strength
1a. 3×12 each arm Single Arm DB OH press
1b. 3×12 – Supine Grip Barbell Bent Over Row
1c. 3×12 – DB Lateral Raise
– Rest 90 seconds between giant set

WOD
18 min (0:30 on 0:30 off)
1. Wallballs
2. Box Jumps
3. Ring Rows/Supine Pullups
** Score – total reps

Post your scores to the Whiteboard.

Our Partners

  • crossfitjournal
  • tough
  • crossfit-kids
  • eattoperform