A throw back from this past years CrossFit open. It was definitely a fun few weeks. Tomorrow we get to deadlift heavy. Who's excited for that???
1) Coach led Warm-up
2) Deadlift 5-5-5-3-3-3-1-1-1 reps AHAP
3) Death by 10m
Notes: Death by 10m means on minute one you will sprint 10m then rest the remainder of the minute. Minute 2 you will sprint 10mx2 and then rest the remainder of the minute etc… till you can no longer complete the number of meters in the minute you are on.
1) EMOM for 5 minutes complete 3 power snatches starting at 65% + 10 lbs of your max snatch and adding 5 lbs each minute.
2) EMOM for 5 minutes complete 3 power cleans plus 1 jerk starting at 65% + 10 lbs of your max Clean adding 5 lbs every minute
3) Back Squat 2X5@ 70%, 2x5@ 75%, 2x5@ 80%
4) 4 rounds for time of
1 min fwd lean in the rings (plank hold in the rings)
400m run run
5 front squats @ 65% of your 1RM
Posted on Thu, September 24, 2015
by Tim Hassett