WOD Nov. 11th
- Skill Work: Deadlift 5-5-3-3-1-1
- Wod: “The Double Header”
- For Time:
5 rounds
5 OHS 115/75#
10 Chest to bar pullups
immediately followed by:
3 Rounds
6 HSPU
16 ghd situps
32 Double Unders
5 rounds
5 OHS 115/75#
10 Chest to bar pullups
immediately followed by:
3 Rounds
6 HSPU
16 ghd situps
32 Double Unders
Skill Work: 5,5,3,3,1,1 Push Jerk
WOD
“The Gun Thief”
5 rounds
10 pistols (alternating legs)
5 snatches 135/95
*If you don’t have pistols yet try them while holding onto a pole or rings to help pull yourself up. Adjust the weight to ability level for the snatches.
Skill Work: Reps of 5-5-3-3-1-1 Power Clean
AMRAP 10 minutes:
10 2-in-1 wall ball 20/14#
8 Ring dips (sub 16 normal dips if no rings available)
6 Deadlift @ 1 1/4 bw
Be patient with me Im still trying to figure out the format in which my posts appear on the website.
Skill Work:
Kettlebell Swings 5×5, Thrusters 5×5, Box jump (emphasis on good technic not amount of weight)
WOD
10-8-6-4-2 reps
kb swings 53/35
thrusters 95/45
box jumps
First of all a big thanks to everyone at Level Ten CrossFit for putting together a great event. The programming was great, the judges were fair and the venue was perfect. I was very impressed with the level of athletes that competed in this event. It was a long day of five grueling events that were great measure of fitness with a slight bias towards strength, my hands are definitely feeling the 280lb farmers walk today. To all the participants nice work yesterday.
WOD:
Stretch and watch football
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