Heavy Sack- CFS

Nov 10th, 2017

Category: CrossFit

Heavy Sack- CFS

Saturday Squad

We still need help this weekend!
We are still looking for judges on SUNDAY and would greatly appreciate any support from anyone available! Please click here to sign up.
Also, we will be moving gear and setting up equipment on Friday afternoon/evening and could use all the extra hands we can get! If you’re available to help out, please just show up and we will find a job for you. Thank you in advance for all of your help!

New Gear – Sweathshirt $50, Sweatpants $45!

Warm-up
400m Sandbag Run with partner – switch as needed
Then
P1: 5 Bear Complex with Sandbag
P2: Slow Alt. Mountain Climbers
P1: 20 Sandbag Over Shoulder
P2: Downward Dog

Strength
Every 2 Minutes for 14 minutes: 2 Bear Complexes – exercise demo video
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
– Shoulder to Overhead

Showdown WOD 1
“Heavy Sack”
535m Sandbag Run (48, 36)
40 Hang Power Cleans (115, 75)
535 Run (no sandbag)
20 Thrusters (115, 75)
20 Sandbag Over the Shoulder (48, 36)

Intermediate
535m Sandbag Run (36, 24)
40 Hang Power Cleans (75, 45)
535 Run (no sandbag)
20 Thrusters (75, 45)
20 Sandbag Over the Shoulder (36, 24)

Advanced
535m Sandbag Run (60, 48)
40 Hang Power Cleans (135, 95)
535 Run (no sandbag)
20 Thrusters (135, 95)
10 Sandbag Over the Shoulder (140, 90)