210927

26
Sep

210927

Santiam CrossFit – CrossFit

Skill Work

Push Press (Pre-Workout: Build to a heavy set of 3 push press)

Workout

210927 (Time)

– RX –

For Time:

50-30-20

Thrusters (65/45#)

Pull-ups

– INTERMEDIATE –

For Time:

50-30-20

Thrusters (45/35#)

25-15-10

Pull-ups

– BEGINNER –

For Time:

30-20-10

DB Thrusters (15/10#)

Jumping Pull-ups

Stretching

Metcon (No Measure)

Accumulate:

1:00 Alternating Scorpion Stretch

1:00 Couch Stretch / Leg

Work Your Weakness

Metcon (Weight)

– STRENGTH 1 –

4 Sets For Load:

10 Deadlifts (60%)

…then

1 Set For Reps:

1:00 Unbroken Deadlifts (60%)

– Use double overhand grip

Metcon (No Measure)

– SKILL 1 –

10 Sets:

5 Unbroken Toes-to-Bar + 2 Bar Muscle-ups

– Rest 1:00 between sets

Metcon (Time)

– STAMINA 1 –

5 Rounds For Time:

26/19 Calorie Row

26/19 Calorie Bike

– Rest 2:00 between rounds

Metcon (No Measure)

– STAMINA 2 –

EMOM 10:

10 Box Facing Burpees (24/20″)