 Christine the Machine StrengthBack Squat 65% x 3 75% x 3 85% x 3+ Met-ConGRACE For Time: 30x Clean and Jerks (135/95#) -7min Time Cap PostReverse DB Flyes; 3x8
DB Walking Lunges; 3x10/leg
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 SkillPull-Ups Kipping/Butterfly Met-ConFor Time:
2 Rounds of Helen 400m Run 21x American Swings (24/16kg) 12x Pull-Ups 1 Round of Kelly 400m Run 30x Wall Balls (20/14#) 30x Box Jumps (24/20") 2 Rounds of Helen 400m Run 21x American Swings (24/16kg) 12x Pull-Ups -30min Time Cap  Met-ConFor Time:
10x Clean and Jerk (155/105#) 20x Burpees 30x Pull-Ups 400m Run 50x Med Ball Cleans (20/14#) 400m Run 30x Pull-Ups 20x Burpees 10x Clean and Jerk  Amanda H. StrengthDeadlift 5x @ 70% 3x @ 80% 1x+ @ 90% Met-Con"JACK"
20min AMRAP: 10x Push Press (115/75) 10x American Swings (24/16kg) 10x Box Jumps (24/20")  Drew T. SkillEMOM; 5mins :30 M.E. HSPUs Met-Con"Jackie"
1000m Row 50x Thrusters (45/45#) 30x Pull-Ups  T-Bare StrengthDeadlift 3x @ 65% 3x @ 75% 3x+ @ 85% -The last set is "3+" set, meaning if you have more reps in the tank go for it, but save a rep or two in the tank. No missed reps. Met-ConFRAN
For Time: 21-15-9 Thrusters (95/65#) Pull-Ups  Kris K. StrengthOH Squat -Take 10mins to Find a 7RM Met-ConNANCY
5RFT: 400m Run 15x OH Squats (95/65#) |
AuthorYour Fort Collins CrossFit Team. Archives
October 2018
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