Thursday 9.19.19 Workouts

Box Brief

2019 CFML Equinox Liftoff: 9.23.19 Ardmore vs. Wayne!

Max Clean & Jerk and Snatch for Bragger’s Rights

Register for the CrossFit Open

CROSSFIT

STRENGTH:

Strict Pull-up (Build to Heavy Single)

WORKOUT:

“Sleeping Bag”

4 Rounds for Time:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Weighted Run

KIDS/TEENS

STRENGTH:

Snatch

WORKOUT:

3Rounds
5-10 Strict Toes to bar
: 15 Flexed Arm Hang
: 30 Hollow Hold
:45 Overhead Hold

WHITEBOARD BRIEF

The only real sticking point of today’s workout is the strict pull-ups: pick a fairly conservative rep scheme from the first round will help you stay consistent across the 60 total reps.
Knowing the heart rate will come down a bit on the strict pull-ups and sit-ups, use that as an incentive to push for moderately fast runs.

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By | 2019-09-18T14:30:04-04:00 September 18th, 2019|Blog Entry, Box Brief, CrossFit Kids, WOD, WOD Notes|Comments Off on Thursday 9.19.19 Workouts