Fall Back Daylight Savings Time Today – CFS

Nov 5th, 2017

Category: CrossFit

Fall Back Daylight Savings Time Today – CFS

Patricia

Reminder – Fall Back Daylight Savings Time Today

Weekly Benchmark/Strength Schedule

Warm-up
2 Rounds
50’ Bear Crawl
10 Burpees
50’ Duck Walk
10 Jumping Squats

Strength
Power Snatch
3-3-3-3-3

WOD
30-20-10
Thruster (75,55)
Power Snatch (75,55)

Level 2- (65,45)
Level 1- (55,35)

*Coaches note* this weight should be light and movable.

CFS Endurance Sunday – Southie Orange 10AM

Sprint Ladder
100m, 200m, 400m, 200m, 100m

Time Trial:
800m Run

Endurance WOD
Tabata Bike Max Cals
Then
1 Minute Ring Dips Or Box Dips
1 Minute L-Sit Or Knee Tuck Hold

2 Minutes Rest

Tabata Shuttle Sprints Max Distance
Then
1 Minute Reverse Lunges
1 Minute Wall Sit

2 Minutes Rest

Tabata Row Max Cals
Then
1 Minute Max Ring Rows
1 Minute Chin Over Bar Hold

At Home WOD
5 Rounds
20 Shoulder Taps
20 Sit Ups
20 Air Squats