Tuesday October 22, 2019 (20191022)

Level 1

Switch between A/B

2 min on 1 min off

6 total rounds (3 of each)

A) 8 Plate Ground to Overhead 

    8 Box Jumps, step down 

B) 8 KBS (26/18#)

    8 V-Ups

Level 2

Switch between A/B

2 min on 1 min off

6 total rounds (3 of each)

A) 8 Plate Ground to Overhead (25/10#)

    8 Box Jumps, step down 24/20

B) 8 KettleBell Swings (35/26#)

    8 V-Ups

Level 3

Switch between A/B

2 min on 1 min off

6 total rounds (3 of each)

A) 8 Plate Ground to Overhead (35/25#)

    8 Box Jumps, step down 24/20

B) 8 KettleBell Swings (44/35#)

    8 V-Ups

Level 4 Rx

Switch between A/B

2 min on 1 min off

6 total rounds (3 of each)

A) 8 Plate Ground to Overhead (45/35#)

    8 Box Jumps, step down 24/20

B) 8 KettleBell Swings (53/44#)

    8 V-Ups

Motivation

Pat’s team pulls off a late win for week 2 of the CrossFit Open.  Get ready for this Friday.  Let’s face it.  The food and friends is the best part of all this.  We will have a BBQ here to cook up some meat.  Bring some food to throw on the grill or just bring food for a BBQ theme.  

Strength

10 Minute 

On the Minute

Power Clean + Split Jerk

Technique first then work on going heavier.   

 

Don’t Stop Here

More To Explore

Monday November 18, 2019 (20191118)

Start and Replace all the Text Below Level 1 14 Minute AMRAP 20 Alt. Split Snatch 20 Knee Raises 20 Z Press Level 2 14

Friday November 15, 2019 (20191115)

Start and Replace all the Text Below Level 1 “Grace” 30 Clean & Jerk Something Challenging Level 2 “Grace” 230 Clean & Jerk 95/65# Level

Thursday November 14, 2019 (20191114)

Thursday November 14, 2019 (20191114) Level 1 For Time: 2,000 meter Row Level 2 For Time: 2,000 meter Row Level 3 For Time: 2,000 meter