If you plan on doing this….THE TIME TO SIGN UP (TRIIB) IS NOW!!! ITS NEXT WEEKEND!!!

Male/Female Teams. 3 Events. Awesome Prizes. COSTUMES ENCOURAGED!

Both Communities. Night Out to Follow!

WEDNESDAY

CrossFit Lite

WARMUP : Coach’s Delight

1. Conditioning : 30 Rounds For Time
5 Wall Ball 20/14
3 Burpees
*1 Wall Climbs

*Every Other Round

CrossFit

Strength : Overhead Squat
5-5-3-3-2-2-2

– Goal here is to get heavy quickly. Your work will be done in the WOD volume wise. Use the 5s as warmup and then use two sets of 3 and three sets of 2 to get as heavy as you can. ALWAYS SPLIT JERK TO GET OVERHEAD.

WOD : 21-15-9
Overhead Squat 135/95
Situps x2
CTB Pull-Ups
Clapping Push-ups
– Clapping Push-Up means part of both hands make contact with each other. Does NOT have to be full hand to hand. Goal here is EXPLOSIVE push from bottom

S : 75/55, Situps x1, Banded Pull-Ups, Knee Clapping Push-ups
L1: 95/65, Banded CTB Pull-Ups

Rx+: 155/105

ELITE : 15-12-9 Bar MU for CTB Pull-Ups

 The Program : All same for all this week

1. Strength and WOD as able

– Bar MU only if able to do easily when rested. Do NOT scale reps down more, if that is your option then do CTB pull-ups.

2a : Behind Neck Push Press, 4×3, right into
2b: High Bar Back Squat, 4×3, 10s pause in bottom of each rep, rest 2:00

– Increase weight as able, no weight chance from a to b

3: 3xME non-stop GHD Situps, cap at 35 reps each set, rest 90s between efforts

4: 4×4 Barbell Good Morning, increase as able and work quickly