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 (Clusters as follows 18 min cap)
3.3.3 x 1 @ 70%-ish , rest 30s b/t
Rest 3 min
2.2.2 x 1@ 80%ish , rest 30s b/t
Rest 3 min
1.1.1 x 1 @ 85-90%, rest 30s b/t
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
4 burpees
2 ring MU
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
6 power cleans 135/95
6 S2OH 135/95
6 Front squats 135/95
Rx+ – 155/115 + all 18 reps UB each set, you can rest b/t sets
Competition WOD
Back Squat (3.3.3.3.3 x 3 , start at 70%)
1st set 70% , build over sets
Rest 30s b/t clusters
Rest 3-4 min b/t sets
Metcon (Time)
5 rounds for time of
1000m row
30 wall ball
15 C2B pull up
5 power snatch 115 / 75
Accessory Work
DB push press (5 x 8/arm @ 31X1)
Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed
Skater squats (Use a plate as needed)
5 x 5 / side
Hold plate in front of body with as straight as possible arms