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Tuesday-10/24/2017

23
Oct

Tuesday-10/24/2017

CrossFit (7:30am, 5:30pm & 6:30pm)
SWOD (Strength)
Snatch Deadlift
5×5 @65% of your 1 rep max Clean

WOD
8 Alternating Intervals: 2 Min On / 1 Min Off
A) 3 C2B or 4 Ring-Rows
3 HSPU or HR Push ups

B) 3 Deadlifts (95/75=P) (75/45=F)
3 Power Snatches
3 OH Squats

Barbell Club (7:30pm)
Week 4
A) Strict Press
2 @35%, 2 @45%, 2 @55%, 2 @65% of your 1 rep max

B) Cleans from 14inch Blocks (starting next week, blocks move to 12inch)
EMOM for 8 minutes 1 Cleans @75%

C) Front Squat (last week for 5 Rep Max, if you missed it the last 2 weeks make sure you come in and knock it out)
Take 20-25 minutes to find a NEW 5 rep max

Post your scores to the Whiteboard.

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