Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Lucky 13
800m run
then
13-11-9-7-5-3-1
Dumbbell snatches (50,35)
Toes to bar
Burpees over the dumbbell
then
800m
Option 2:
800m run
then
13-11-9-7-5-3-1
Dumbbell snatches (40,25)
Toes to bar
Burpees over the dumbbell
then
800m
Option 3:
800m run
then
13-11-9-7-5-3-1
Dumbbell snatches (30,20)
Knees to 90
Burpees over the dumbbell
then
800m
Post WOD:
Agile 8
CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Lucky 13. 19:45. #40DB. K290. Managed to maintain my breathing and tempo through the triplet. Needed an extra 100M to catch Kion on the final run. Gave me a good push. Thanks Hanna for keeping us on track!
Skills and Drills: EMOM10: Odd 3 Front Squats, Even 6 Back Squats (65#). Then, 3 by 1 Tall Jerk and 2 Split Jerks (Bar, 35, 45). Followed By, Handstand Walk to Plate (up,up,down,down): 1-2-3-4-5 Reps. Then 3 Rounds of 20 Hollow Rocks, 20 Arch Rocks, 20 Sit Ups, 20 V-Ups. Finished up with 20 minutes double under practice. Playing a round of Par-3 golf later this morning, so should get some extra walking looking for my ball 🙄
16:26 Rx
I Like the alternate name for this wod better 😉
21:23 RX
21,:17 rx