Tuesday October 30th

CrossFit Boathouse – CrossFit

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Prep/Skill

Y – T – W

shoulder mobility and shoulder stretches

Warm-up

50 double unders

3 rounds

10 db snatch (light)

3 pull ups

10 split jerk (light)

Strength

Split Jerk (5 x 5 )

20 minutes to complete 5 Rounds

5 split jerks

immediatley into

5 weighted pull ups

(set 1 should be at about 70% effort)

Metcon

Metcon (AMRAP – Rounds and Reps)

Peanut Butter and Jelly

AMRAP 15

8 Pull ups

8 Alternating Dumbbell snatches (70/50)

8 Box Jumps (30/24)

L3: (50/35) (24/20)

L2: assisted pull ups (45/25) (20/16)

L1: ring rows (35/15) (step ups 20/16)

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