monday 10.31.16

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Wear your costumes all day Monday!

1. 3 rnds

21 burpees

15 hollow rocks

2. squat clean + 2 jerks

or

1 rep max sqt clean if you don’t have one

3. 10 minute amrap (squat cleans)

5 cleans  65%

1 burpee MU

4 cleans 75%

2 burpee MU

3 cleans80%

3 burpee MU

2 cleans  90%

4 burpee ring MU

8 thoughts on “monday 10.31.16

  1. crossfitadmin Post author

    Lab:
    if you are doing CFS and havn’t done this do this work out before class
    ….
    Jimmy Garrapolo
    90 Double Unders
    9 Hang Squat Snatches
    9 Bar Muscle Ups
    70 Double Unders
    7 Hang Squat Snatches
    7 Bar Muscle Ups
    50 Double Unders
    5 Hang Squat Snatches
    5 Bar Muscle Ups

    Time Cap – 11 minutes

    ADV- 135, 95, Bar Muscle Ups
    Rx- 115, 75 Chest to Bar Pull Ups x 2 / 5 Bar Muscle ups at the end
    Intermediate- 75, 55 Chin over Bar Pull ups x2 / 5 Chest to Bar Pull ups at end, Overhead Squats / Single Unders
    …….
    If not doing southie do this:
    heaving Snatch Balance: 3@50%, 3@60, 3@70, 3@80%, 2@90, 1@100, 1@110

    Reply
  2. kel

    I did Jimmy Jr. 8:54

    Complex 175 – failed 185 on jerk #2

    WOD 135/155/165/185 rx 1+5

    What’s up with no one else posting in here!

    CFA Comp:
    Tyler: 185/210/225/255 1+18

    Reply

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