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16 October 2020 – Online Programming Continues, at least for a bit….

5
Oct

16 October 2020 – Online Programming Continues, at least for a bit….

We are able to keep our website for about 2 months until David and I figure out everything CrossFit. If you would like to contribute periodically for our programming and website and keeping our Affiliate name, please venmo @susie-tannery whatever you choose to contribute, big or small!

16 October 2020  

Warm-up: Eastside Lap (0.90 Miles) or Go for a Full 1 Mile Run! 3 Sets:  5 Burpees, 10 Squat Thrusts Landing into a Squat, 20 Mountain Climbers

Strength:  Barbell Complex:  Deadlift – Hang Squat Clean – Thruster

1-1-1-1-1-1-1 until failure

Stamina: 4 Rounds, not for time: Uneven Farmer’s Carry 50m and back, increasing weight each round, Rest between sets. 

WOD: 5 X 4:00 Rounds, Rest 2:00 between sets

Run 333m (Block)

10 Power Cleans (95/65) / 8 PC (115/85) / 6 PC (135/95) / 4 PC (155/105) / 2 PC (185/135)

In the remaining time, perform Slamballs (20/10) in the remaining time on Rounds 1/3/5, perform burpees in Rounds 2/4. 

Cool Down:  5 Sets:  10 GHD Sit-ups with a Wall Ball thrown at you

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