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

5
Oct

14 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!

14 October 2020  – Happy Hump Day!

Warm-up: 1000m Row or 800m Run, then 3 Rounds: 12x Russian KB Swing, 5x Max Distance broad Jump, 20x Jumping lunge. 

Strength: Sumo Deadlift: 7-7-5-5-3. Increase weight with each reduction in reps. 

Stamina: 5 Rounds, not for time: 50m Banded Buddy Pull (Sub: 40 second max effort running in place with band attached to anchor point), 50m Crab walk (Feet Forward), 16x Double arm KB Front Rack Step up (AHAP- Unbroken). 

WOD: 4 Rounds for time: 

  • 20x Alternating DB Snatch (50/30)
  • 10x Burpee Box Jump (20”/16”) 
  • 333m run (Block run)

Cool Down: 5 Sets:  Wall Sits 1:00 on/off

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