Warm-Up:
Coach’s choice
Practice pull-ups double unders and speed steps.
WOD prep:
20 minutes Build to a heavy complex.
1 power clean
1 front squat
1 squat clean
WOD:
Triple Dutch
AMRAP in 10 minutes
6 Squat Cleans (155,105)
12 Chest to bar pull-ups
24 Double-Unders or 24-speed steps.
Option 2:
Triple Dutch
AMRAP in 10 minutes
6 Squat Cleans (135,95)
12 Pull-Ups
24 Double-Unders or 24 speed steps.
Option 3:
Triple Dutch
AMRAP in 10 minutes
6 Squat Cleans (75,50)
12 Pull-Ups
24 speed steps.
Options for pull-ups:
1. Bar box assisted
2. Ring rows
Post WOD:
Couch stretch and foam roll lats.
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.
Prep: 195#
Triple Dutch: 2+36 – 135,RR, dubs
Just happy to get those dubs and manage 21 unbroken.😀
Clean Complex: Worked up to 100# with Ilana 🙂
Triple Dutch: 2+14 | 85# Squat Clean | Speed Steps
Today’s primary focus was on completing all of the C2B pull ups and (mission accomplished) followed closely by repeating Becka’s cue from the strength prep to really focus on pushing the bar away from the floor with my legs, versus pulling it away with my arms (second mission accomplished). Congrats to Rob for not only getting his double unders, but getting 21 of them unbroken!! Great to be back with the 5:30am crew and Hanna!!
Clean Complex: Worked up to 70# with Zogg and Jackie
Triple Dutch: 3 even @ 55#, pull-ups and speed steps
My legs are a bit fried after the clinic on Saturday so I noticed I was using my arms more than my legs on the power cleans (as did others who were watching me). Hoping the speed steps (and the clinic) help me with my dubs in the future!
Clean Complex: 55#
Triple Dutch: 4+12 | 40# Squat Clean, Ring Rows, 48 Single Unders
I couldn’t find my groove with the speed steps this morning, so I did Single Unders just so I could keep moving through the AMRAP.
No cleans (wrist) so did some controlled bench pressing to keep some left arm strength…sets of 8 @ 95, 105, 115, 125, 135
WOD: 5 rounds + 1
6 x 50# dumbbell squat cleans (R arm only)
12 ring rows (sets of 6)
24 singles
Complex 195#
WOD
3 + 4
125#
Strict PU