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Tuesday-10/17/2017

16
Oct

Tuesday-10/17/2017

CrossFit
Warm-up
400meter Run or Row then
3 RNFT:
10 PVC Passthroughs
10 OH Walking Lunges w/PVC
10 Air Squats
10 DL Bar only
10 Sit-ups

WOD
4 RFT:
20 WBS (20/14=P) (14/10=F)
10 Power Cleans (115/85=P) (75/45=F)
20 DL

Barbell Club (7:30pm Only)
Week 3
A) Snatch Balance
2 @35%, 2 @45%, 2 @55%, 2 @65%

B) Snatch from 14inch Blocks
EMOM for 10 minutes 1 Snatch @75%

C) Front Squat
Take 20-25 minutes to find a NEW 5 rep max

Post your scores to the Whiteboard.

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