Ten Speed

Jul 14th, 2019

Category: CrossFit

Ten Speed

FEELING THE BURNNN

Weekly Benchmark/Strength Schedule

Warm-up
5-4-3-2-1
Hang Muscle Snatch
Overhead Squat
100m Run after each set

Strength
Overhead Squat
3-3-3-3-3

WOD
10-9-8-7-6-5-4-3-2-1
Power Snatches (95,65)
20 Double Unders after each Round

Level 2- 75,50
Level 1- 65,35
ADV – Heavy Rope

CFS Endurance Sunday – Southie Orange 10AM

Endurance Wod
2 Rounds per WOD
4 Minutes each round (at min 2 start over)
1 Minute rest between rounds
2 Minutes rest between WODs

WOD 1
12 KB Gob Squat Clean
200m Run
Max SDHP

WOD 2
60 Double Unders
15/10 Cals Bike
Max Ring Dips

WOD 3
15/10 Cals Ski
12 Wallballs
Max Box Jumps Overs

**Scaling and Movement substitutions given in class