Skip to content

Thursday, October 5, 2017

2017 October 4
by bk

EMOM 12 minutes:
minute 1-6… 3 hang power cleans
minute 7-12… 2 power cleans

then….

3 sets:
max calorie airdyne in 90 seconds
-rest 90 seconds
max rep burpees in 90 seconds
-rest 90 seconds

For Our Athletes Competing On Saturday….

Row 15 minute: Low Intensity Steady State (LISS)
-1-arm overhead dumbbell carry (down and back each arm) at 5:00, 10:00 and 15:00

Mobility (15-20 minutes)

Core Development:
flutter kicks, 3 sets of 30 (2-count)
seated med ball twists, 3 sets of 20 (10 each side)

Post loads and reps per movement/set to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
3 Responses leave one →
  1. Rueben permalink
    October 5, 2017

    EMOM: HPC – 115#, PC – 135#
    AD: 22,15,15
    Burpees: 28, 26, 27

  2. Luciana permalink
    October 5, 2017

    5 1/2 weeks gone from CrossFit, so re-entry day #1 was today.

    EMOM: #65 for all
    WOD: AD-20,20,17 Burpees-22-22-22
    core work

  3. October 5, 2017

    Great work by everyone today!!

    hang clean… up to 220 x 3 reps
    power clean… up to 280 x 2 reps (PR)

    then… power clean, 1 rep at 290 (PR), 1 rep at 300 (PR)

    WOD
    33, 28
    30, 28
    DNF 3rd round

    CrossFit Integrity, Charleston, SC

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS