Announcements
EVENTS COMING UP!
9/18 – Hawaiian Trail Run – CrossFit Poipu
9/25 – Hooverball – Cedar Hills Park
10/1 – Fall Brawl – Beaverton CrossFit
BCF Main – CrossFit
Main WOD
Back Squat (Reps as follows)
1 x 10 @ very light
1 x 5 @ moderate
1 x 3 , build
1 x 2 , build not more than 75%
3 x 1 @ 80-85%
Do not max , we are only stimulating CNS, not trying to crush
Metcon (AMRAP – Rounds)
EMOM 20 of
Odd – 20 wall balls UB
Even – 15 TTB
Competition WOD
Back Squat (5 x 3 @ 70%+ , build over sets)
Push Press (5 x 3 @ moderate/heavy, build)
Split Jerk (5 x 1 , 80%+ build over sets)
Metcon (Time)
3 rounds for time of
60 DUs
15 C2B pull up
5 C/J 205/145
Accessory Work
Metcon (No Measure)
4 sets of
12 OH BB walking lunge steps
115/75
Rest 1min
90s HS walk
Rest 2 min