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Monday 4/6

CrossFit Support Your Local Box WORKOUT 1 Complete as many rounds as possible in 10 minutes of: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm Rx DB's 50/35# Scaling options: odd objects such as soup cans, milk jugs, etc for the dumbbells, push ups can be done from knees, a table or the wall if you are registered do't forget to enter your score at https://games.crossfit.com/workouts/open/2021


And if you're not registered its not too late to sign up and its free! Strength Max Reps: Dumbbell Strict Press (left) Dumbbell Strict Press (right) * If you don't access to a dumbbell you can strict press for at least (5) reps, complete as a pushup test for max reps.




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Friday 10/30

Shoulder Press 3x3 Shoulder Press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3 reps + @ 90% A Quiet Place For Time: 30-20-10 Chest to Bar Pull Ups 15-10-5 Overhead Squats (95/65) RX+ (1

Thursday 10/29

Accessory Work 3 rounds 10 Strict Pullups 10 Push ups RX+10 Deficit Pushups 15 Barbell Glute bridges Conditioning The Silence of the Lambs Teams of 2 2 Rounds 100 Stick Sit Ups *Partner dead ha

Wednesday 10/28

Clean & Jerk 1x1 10 minutes work up to Heavy Squat Clean and Jerk (squat) It 15:00 Amrap 150 yard Shuttle Sprint (25yard down and Back/50yard down and back) (OR 6x25 yard shuttle OR 10x15 yard shu

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