Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning.
Strength/Skill -E.M.O.M. 8 Minutes
2 Back Squats 225/155
5 Strict Pull-ups
30 Front Rack Lunges – 125/85
30 Power Cleans –125/85
30 Overhead Squats – 125/85
50 Kettlebell Swings – 53/35
30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks
Strength/Skill – 10 min. E.M.O.M. 2 Squat Cleans 225/155 or 85% of 1 RM 2013 CrossFit Games Regional Event 1 “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Josh Bridges 5:11 Samantha Briggs 6:05……Where do you stand?
Strength/Skill – Snatch pull, Hang snatch (below the knee), Snatch balance x 5 For time: 60 Dumbbell snatch 70/45 50 Pistols 40 Burpee Box Overs
W.O.D. “Double Wall Ball Cindy” As many reps as possible in 20 minutes of: 10 Pull Ups 20 Push Ups 30 Wall Ball If you want to get filthy Saturday, November 13th, be here @ 8:45 a.m. for a 9 a.m. start!!!!!!!!!!!!!
Tabata Sit Up MedBall Twists Hollow Rocks 16 min AMRAP – 30/25 Cal Row 45 KBS 53/35 20/15 AAB Cal 45 Front Rack Lunges 45/35
30 min running clock 10 min to establish heavy Sq. Snatch 10 min to establish heavy Sq. Clean 10 min to establish heavy Deadlift * once heaviest weight is reach for a movement, the next movement starts at that last weight*