Tuesday November 6th

CrossFit Boathouse – CrossFit

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Prep/Skill

Y – T – W

10x each

shoulder stretches

lat and tspine stretches

Warm-up

5 rounds

100m jog

3 inch worms

3 clean and jerks (add weight through rounds)

Metcon

Metcon (Time)

For Time:

15 clean and jerk (135/95)

1 mile run

15 clean and jerk (185/125)

this is strength work, so make sure the ending weight is challenging.

18 minute time cap

If you finish in 10 minutes, the weight is too light. If you want to do lighter weights, consider doing 30 instead of 15 reps

Do not slack on the run

Rx+ 50% 1 RM first 15, 70% 1 RM second 15

L3: (115/75) (165/105)

L2: (95/65) (135/95)

L1: (75/55) 800m run (95/65)

Metcon

Metcon (Time)

For Time:

50 – 40 – 30 – 20 – 10

Russian KB Swings (70/53)

Push ups

15 minute time cap

L3: (53/35)

L2: (44/26)

L1: (35/18) modified push ups

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