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10.12.18

11
Oct

10.12.18

Announcements

With Fall Break coming to a close and the nice weather outside we are encouraging everyone to go for a Hike Sunday! Enjoy your families and the weather.

CrossFit Live Loud – CrossFit

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Warm-up

3 rounds

250m row

6 push ups

6 burpees without the push up

Specific Warm-up

Push jerks

https://www.youtube.com/watch?v=V-hKuAfWNUw

-Then-

2 rounds

5 Empty bar strict press

5 Empty bar push press

5 Empty bar push jerk

Strength

Push jerk

2-2-2-2-2

Building across all sets to a heavy for the day

Metcon

Metcon (AMRAP – Reps)

2 times through

Rx+

AMRAP 3

Max DU

-rest 1:00-

AMRAP 3

5 push jerks (135/95)

5 burpees

-rest 1:00-

Rx

AMRAP 3

Max DU

-rest 1:00-

AMRAP 3

5 push jerks (95/65)

5 burpees

-rest 1:00-

BC

AMRAP 3

Max single unders

-rest 1:00-

AMRAP 3

5 push jerks

5 burpees

-rest 1:00-