Wednesday October 9, 2019

 

Premier Sponsor: Ameriprise Financial (Maximus DiSesa)

Hospitality Sponsor: Unilock (Anita Picard)

Friday Night Lights and the 2020 Open Kicks off at 5 pm this Friday October 11 and the first heat at 5:30 pm. If you still need to sign up visit Games.CrossFit.com. If you need special accommodations or timing for Friday night please email Erik by Wednesday Night at 10 pm! Thanks and we’re looking forward to an exciting and awesome Open!

“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Primer: On The Every 90 Seconds x 5
Muscle Snatch + Overhead Squat + Snatch Balance + Hang Squat Snatch + Sots Press

Speed Work: 5x Squat Snatch + Hang Squat Snatch (climb to 50-60%)

On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike

Posted on October 8, 2019 in Daily Workout

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