Workout: Thursday 10/11/2018

Level 1

Choose one workout.

#1
5 Sets
3 Deadlifts   225#/155#
12 GHD Sit Ups
3 Power Cleans  155#/105#
12 DB Step Ups  2 @35#/2 @ 25#    20″
10/6 Weighted Push Ups  35#/15#
* There is no time element to this workout.  Rest as needed between sets and exercises.  You may increase load if desired.
Post Rx or not.

 

#2
3 Mile Run
50 Burpees
Post time.

 

Level 2

Take 12 minutes to find 1RM for:
Clean and Jerk
– Rest 5 minutes –
Take 12 minutes to find 1 RM
for:
Snatch
+
3 Rounds
40 Double Unders
15 KB Snatch Right Arm  53#/44#  * From Hang Position
15 KB Snatch Left Arm
15 Burpees Over KB
Post loads and time.

 

CrossFit Old School

25 – 20 – 15 – 10 – 5
Calories on Assault Bike
Thrusters  45#/35#
Post time.

By | 2018-10-11T03:26:32+00:00 October 11th, 2018|Uncategorized|

7 Comments

  1. Paul October 11, 2018 at 1:40 pm - Reply

    5:15
    L1
    #1
    Erica C
    Bryan Rx
    Mark T. C
    Diana C
    #2
    Rob 40:57 Rx

  2. Paul October 11, 2018 at 4:30 pm - Reply

    8:00
    L 1
    #1
    Aaron M. C
    Beverly Rx
    Sam S. Rx
    Lisa Rx
    Antonio C

  3. Paul October 11, 2018 at 4:55 pm - Reply

    9:00
    L 1
    #1
    William 27:06 Rx
    Marisa 26:34 Rx
    #2
    Hayley C
    Jessica Rx
    Linda C
    Sonya C
    Jennifer M. C

    CF O S
    Beverly 13:50 Rx
    Tina 13:33 Rx

  4. Garrett Bertsch October 11, 2018 at 7:56 pm - Reply

    Noon
    L1
    #1
    Audrey C
    Tina Rx
    Darin C
    Moses C
    Andria Rx
    Brian Rx

    #2
    Emily 32:33 Rx
    Nicole 29:52

  5. Garrett Bertsch October 12, 2018 at 1:58 am - Reply

    4PM
    L1
    #1
    Morgen C
    Ana C
    Jimmy Rx
    Cowboy C
    Pat Rx
    Seria C
    Clarissa C

    #2
    Rob 33:15 Rx

    L2
    Trapp 220#/175#/11:36 Rx
    Jake 235#/175#/13:16
    Amadi 180#/135#

  6. Garrett Bertsch October 12, 2018 at 2:00 am - Reply

    5PM
    L1
    #1
    Vince C
    Tommy C
    Chris B. Rx
    Jean Rx
    Hannah Rx
    Elizabeth Rx
    Cami Rx
    Joe V. Rx
    Warren Rx
    Jen C
    Andrea P. C
    Cathy C

    #2
    Blake 27:00
    Jeria 35:36
    Clara 44:30

  7. Garrett Bertsch October 12, 2018 at 2:01 am - Reply

    6PM
    L1
    #1
    Tiffany C
    Will Rx

    L2
    Gary 18:15 Rx
    Sloane 18:03 Rx

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