10.3

 In WOD

Announcements

***GYMNASTICS***THIS THURSDAY @ 6:30
11/11: Rocky Run 5k/10 miler
11/11: Flyer’s Game @ 7pm – $45/pp – sign up by 10/15 to guarantee a ticket
IN-HOUSE PARTNER COMP: 10/28 @10AM
rsvp to becky@crossfitlove.com
OCTOBER REAL FOOD CHALLENGE!
Track your meals, get points!

CrossFit Love – CrossFit

Pressing Your Buttons (No Measure)

Band Pull Apart sequence with coach x 30 reps total

Prone I x 8

Prone Y x 8

Prone T x 9

—-

3 Rounds – 1 Dumbbell – do not put the dumbbell down until a round is completed

-Increase weight between each round if appropriate

5 DB PP L/R

5 DB Row L/R

5 DB Snatch L/R

Shoulder Press (1 x 5 @ 80% | 1 x 3 @ 85% | 1 x 1 @ 90%)

Strict and Sassy (AMRAP – Rounds)

\3 Rounds NFT

12 DB/KB Shrugs – neck doesn’t move

10 DB/Plate Lateral Raises- strict (stay in hinge/athletic position)

8 Pendlay Rows – reset between each rep – should be able to keep a HINGE/DEADLIFT SET UP DURING ENTIRE MOVEMENT – this is priority #1

Ring Pull Ups (3 Rounds for reps)

3 x AMRAP Ring Pull Ups
Farmers Carry @ 60/40 between each round for MAX DISTANCE – measure from blue to red line in total laps

Deficit Push Ups (No Measure)

Extra Credit:

Rx = 45’s + 20 reps – controlled tempo – prideful

Rx+= 45’s + 40 reps – pause at bottom
chest does not need to touch the floor

-strict

-shoulder blades come together as you travel towards ground

Recent Posts