10/13/14 – Regular Schedule

STRENGTH

Front Rack Lunge, 4×6 each leg, rest 1:00

METCON

5 min AMRAP

10 TTB

10 Box Jumps (30/24)

–Rest 3 minutes– x3

RANT

Just a note that we will have our regular schedule tomorrow (Monday, October 13th) even though it is Columbus Day.

CrossFit Performance

STRENGTH

Front Rack Lunge, 4×6 each leg, rest 1:00

aim is to go heavy, to where rep 7 wouldn’t happen but w/o mechanical failure. rest 1:00 b/t legs

METCON

5 min AMRAP

10 TTB

10 Box Jumps (30/24)

–Rest 3 minutes– x3

CrossFit Fundamentals

SKILL/STRENGTH

Strict Dip @22×1, 4×10, rest 2:00

METCON

For Time

50 Over Head Walking Lunges total (45/25)

25 Burpees

40 OHWL

20 Burpees

30 OHWL

15 Burpees

20 OHWL

10 Burpees

10 OHWL

5 Burpees

should be able to complete 15-20 UB OHWL rested