MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th! Contact Coach Jimmy or Coach Sarah for more info.
Conditioning:
Partner WOD, equal work
2 Min AMCAP row
…2 minute rest, then…
2 rounds for time of:
20 Wallball shots (25/16) @ (10/9)
40 Sit-ups
60ft Walking lunges
80 Speed skips
…2 minute rest, then…
2 Min AMCAP bike
For total calories and time
Strength:
Option 1:
Make up or redo 1-rep max
Or…
Option 2:
Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:
4 reps @ 55% 1RM
4 reps @ 65%
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%
2 reps @ 85%
…rest 1-2 minutes, then…
Max reps at 85%
For quality and max reps
Post results and experiences to comments
CWOD:
Team Sape
Part 1: 51 cal
Part 2: 5:16 Rx
Part 3: 47 cal (ski erg)
SWOD:
BSQ – 375
Well off a PR, but first heaving BSQ I’ve done in a long while. Good start point.
CWOD:
Mandra Dork
37 cals
7:05 Rx
41 cals
SWOD:
Went for max reps @ 85% for Shoulder Press
5 reps @ 65#