Monday October 29th


Monday October 29th

Warm Up- 2 Rounds
run 400m
25 Air Squats,
Go over a perfect back squat with the coaches as we are starting to get into heavier weight
2 sets of 10 empty Bar Backsquats
Then 2 or 3 sets of 7-10 building up to your 20 rep back squat weight for the day. This is session 5 of squats and milk
14 Minutes to complete

Wod today is an age group qualifier from last year.

AGOQ Workout 2

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans

Men: 245 lb.
Women: 170 lb.

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CrossFit WOD 180420 Tips With Pat Sherwood
The Chest-to-Bar Pull-Up
The Power Clean

This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.

Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Beginner Option
4 rounds for time of:
15 ring rows
5 cleans

Men: 95 lb.
Women: 65 lb.