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CrossFit — October 7, 2019

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10.7.19

Warm-up
WARM UP

25 Jumping Jacks
10 Up + Down Dogs
10 Scorpions
10 Lunges with Thoracic Rotation
10 Squat with Reach
15 Up Downs
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Overhead Squats
10 PVC Snatch Balances
10 Burpees
5 Blank Bar Power Cleans
5 Blank Bar Front Squats
5 Blank Bar Push Presses
5 Blank Bar Overhead Squats
5 Blank Bar Snatch Balances
5 Blank Bar Squat Clean Thrusters
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Overhead Squat (3 Reps every 1:30 for 7 Sets)
*If form allows, sets @ approximately 40-50-60-70-80-85+-85++% of your max OHS
Metcon (Time)
For Time (15:00 Cap)
33-22-11/27-18-9 Calorie Bike M/F
9-7-5 Thruster Complexes 115/75

*Complex: Squat Clean Thruster + Hang Squat Clean Thruster
*Rx+ 135/95
*Stimulus: Choose a weight that you can do 10 normal Thrusters in a row. The idea is for the complexes to be challenging without digging yourself into a huge hole.
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Warm-up
COOL DOWN

Foam Roll Quads and Back
Lacrosse Ball Smash Delts and Traps