Warm-Up
Coaches choice
WOD prep
15 min to build to a heavy Power snatch
WOD
Deliverance
10 Rounds for time of:
5 Burpees, over the bar
12 Abmat situps
7 Power Snatch, (75,55)
Option 2:
10 Rounds for time of:
5 Burpees over the bar
10 Abmat situps
7 Power Snatch, (65,45)
Option 3:
10 Rounds for time of:
3 Burpees over the bar
8 Abmat situps
5 Power Snatch, (45,35)
* Scale load as needed.
*Or do a WOD you missed this week.
Post WOD:
Lax ball scaps.
Endurance & Stamina:
EMOM 30
Even minute 20/14 calorie bike
Odd minute 10 hollow rocks
CFS Brief:
In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
“In The Gym”: Not for Time
5 Rounds of
2 Hang Power Clean, Front Squat, Push Jerk (75#)
10 Box Jumps (24”)
Then
HSPU Practice to 2” Pad: 1 Strict and 1 Kipping
Then
750M Row (2:14 Pace, which for me is not terrible)
Then.::sit by pool. 😬
My own special deliverance..
10:08
10 rounds of:
5 seated barbell curls (45#)
12 poor man GHD with 8# ball
7 seated strict press (45#)