It's going up, on a Tuesday...

October 24, 2017

Tueday Oct. 24, 2017

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Strength: 20 minutes to complete the following…

 

A) 200m KB Farmers Carry @ 53/72 (per hand)

 

Notes:

I know everyone missed these! Lockout at the elbow, retract the shoulders and flare your lats to keep the kettlebell off your body.

 

B) 4 x 25 hollow rocks

 

Notes:

Builds the hollow position really well, try to keep these smooth and be the amazing gymnast that you are!

 

C) 4 x 5-8 strict pull-ups

 

Notes:

If you can false grip, do it here.

 

WOD:

 

Buy-in:

200 Meter Run

30 Wall Balls 14/20

30 Hang Power Cleans 65/95

 

2 Rounds of:

21 Box Jumps 20/24

15 KB Swings 35/53

9 C2B Pull-ups

 

Cash-out:

200 Meter Run

30 Wall Balls 14/20

30 Hang Power Cleans 95/145

 

 

CrossFit Endurance (6am)

 

For time, from the mainsite:

400-meter run

100-meter farmers carry 53/70 (in each hand)

800-meter run

100-meter farmers carry 53/70

400-meter run

 

Directly into…

400m Row

100-Ft Suitcase Lunges 35/53 (50 feet each hand)

800m Row

100-Ft Suitcase Lunges 35/53

400m Row

 

Score = total time

 

 

 

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