Tuesday, 102015

  
Froyo for the win!  Recovery by #teamcrossfitfree

A

  
Froyo for the win! #recovery for #teamcrossfitfree
am

A. Snatch – up to 3RM from the knee (use blocks if you have)+2×3@90%
*reason doesn’t say power or sqt; should be specific to the athlete. What can you move the most weight? Power the 1st, squat the next two? Fine, just move the most weight you can for 3 reps from this position
B. Snatch Deficit Pull 4×2 : heavy but speed and positions being focus 
C. 7-10 min rower – recovery 

Pm:

A. Complex. RDL (lowering) into bent over barbell row, into completion of RDL (standing up). Perform 5×5 ; smooth movement. – in no longer than 15 min
B. Map training @80-85% – sustainable rounds 

AMRAP 10
15 ghd sit-ups 
12 box jumps 24/20 step down 
9 deadlifts 185/123
6 muscle ups 
Rest 4 min 
AMRAP 10
12/10 cal AB
12 alt KB snatch (53/35) or DB 50/40
60′ alt leg oh KB walking lunge (30′ each arm) 
36 double unders 
C. Assistance Work 
50 hanging waited Scap squeezes (break up how you choose)
+
35 belly on ground (arms overhead with weighted PVC Scap retractions)

:15 second holds belly to wall 

3 thoughts on “Tuesday, 102015”

  1. mickey kilmartin

    Snatch- 230(2) hit third for kicks
    Pulls-230/240/250/260
    Rows/RDL-185 across
    Push jerk 3×5- 230
    Wod 1 had to set up in diff stations all over gym Bc of class activity ghds farrrr away- 4 rounds even
    Wod 2 used rower no bike 3 plus 2 snatches

    Accessory done

  2. Brandon Petersen

    Wods – amraps

    1st
    4+33
    *another win over Jon See

    2nd
    3 rds

    *
    Did front squat cluster 1.1.1
    255-275-285. Metcons, no belt. Was happy and need legs to come around soon

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