Tuesday October 11, 2022

11
Oct

Tuesday October 11, 2022

CrossFit:

Main:
AMRAP 20 min-
P1 performs 5 sandbag/kb goblet squats, then does 50m carry to black top line- sets down object- picks it backup and does the same, 5 squats then carries back
at the same time..
P2 performs 10-15 reps of DB floor press (unbroken reps)

Once both partners are done with their individual work, switch stations and continue for 20 min.

Lvl6: sandbag 150/125#, DB 50/35#
Lvl5: sandbag 125/100#, DB 40/30#
Lvl4: sandbag 100/75#, DB 35/25#
Lvl3: sandbag 75/50#, DB 25/20#
Lvl2: KB 35/26#, DB 20/15#
Lvl1: KB 26/18#, DB 15/12#

QuickFit/ At home WOD:

Main
AMRAP 15 min:
5 KB/DB goblet squats, 50m carry, 5 KB/DB goblet squats, 50m carry
10-15 pushups (reps unbroken)

Lvl3: KB 53/35#, toe pushups
Lvl2: KB 35/26#, knee pushups
Lvl1: KB 26/18#, elevated pushups

Core work: deadbugs x 2-3 min.