Hudson Valley CrossFit

#29 Thursday 11.20.2014

A. 5 x 500m Row 3-5 Minutes rest in between rounds B. 50 T2B For Time * Bonus Work 7×6 C2B Pull Ups 40 Seconds…

1. Backsquat 3×10 @60% of your 1RM 2. 3×1 minute rounds of Double Unders (Max Effort)1:1 Rest 3. 3 Rds 10 Power Snatches @ 95/65

1. 14 Minute EMOM A. 7×3 Strict Press B. 30 Seconds of Double Unders 2. 5 Rounds For Time: 30 KB Swings 53/35 *

1. 20 Minutes to find a 1RM Bear Complex 2. “Jackie” 1000M Row 50 Thrusters @ 45/30 lbs 30 Pull Ups

Sunday Oct 26 1. 1RM Overhead Squat 21-15-9 Ring Dips Front Squats @135 5 Minute rest 21-15-9 Pull Ups Power Cleans @ 135

1. 6×4 Front Squat 2. 5 Rounds For Time: a. 5 OHS @ 95/65 b. 7 S2OH 95/65 c. 9 Wallball 20/14