MONDAY 10/5
Our team (Coach Christine, Chris and Ryan) at the Trick or Treat Throwdown at CrossFit Virtuosity.!
BASICS
“Helen”
3 Rounds for time:
400 meter run
21 Kettlebell swings (55/35)
12 Pull Ups
CROSSFIT
STRENGTH
Overhead Squat
OTM for 4 minutes do 2 Overhead squats at 80%-90% of your 1RM
Squat Snatch
NOTE: if you are not confident squat snatching or if your technique is not mature enough on the squat snatch, then you will do a power snatch and overhead squat for every squat snatch
OTM for 2 minutes do 2 Squat Snatches at 70-80% of your 1RM (a moderate weaight, technique should be good at this weight but you should still “feel” the weight)
then:
OTM for 2 minutes do 1 Squat Snatch at 85-90% of your 1RM ( a weight that is heavy enough that you have to think about it and take a moment to prepare, technique should still be good, but may not be as pretty as it was on the earlier sets)
Front Squat
OTM for 3 minutes do 2 Front Squats at 80% of 1RM
WOD
“Diane”
21-15-9
Deadlift (255/155)
Handstand push ups
