CrossFit WOD, October 10, 2019

Thursday, October 10th

Brief
Happy Birthday Rynea!

Class schedule for Fridays during the Open:
4:30pm will be the last "class" of the day. From 5:30pm on, we’ll run an open gym format with heat times starting periodically.  

If you took the judges course in February, then your still valid for this Open.   We can always use more judges! 

Weightlifting
Metcon
15 minutes:

3 Rounds:
12 banded pull aparts
5 strict pull ups
(pause in scap pull up, then continue)

Then….

3 Rounds:
12 seated alternating dumbbell  overhead press (6/side)
30 second prone plank

Alternate for 15 minutes.

Metcon
Metcon (Weight)
Every 3 minutes, for 15 minutes (5 rounds):
3 Wall Walks
100ft (down and back)  1-arm farmer’s carry (heavy!)
7 STRICT toes to bar

Working on strict midline and some unilateral work today. Go as heavy as able on the farmer’s carry (without leaning, that is!) Work up in weight.

Note weight in score

Scale to plank shoulder taps and strict leg raises as needed

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531