OPEN:
Strength:
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes
Post weight of highest successful set to comments/www.logwod.com
WOD:
Tabata Fran:
Thrusters from rack- 95/65
Pull-Ups
Post total reps to comments/www.logwod.com
Post break down of thrusters and pull ups to comments both here and in LOGWOD
The way this will work is we will do 8 rounds of 20 second on, 10 seconds off of max rep Thrusters, then 8 rounds of 20 seconds on, 10 seconds off of max rep Pull Ups. Also, there is no extra rest going from the last set of Thrusters to the first set of Pull Ups.
Video courtesy of CrossFit HQ. K-Starr going over some important points in Pull Up mechanics. Don’t break the optimum spinal position, you’ll be more productive int he movement, and you’ll also save your elbows. Watch the vid to see what I’m talking about. Also, why am I ALWAYS harping on head position in our lifts and in movements like pull ups? Watch the video to get an explanation.
Cash Out:
3 minutes Max reps of Butterfly Situps
COMP:
Strength:
Weighted Pull-ups – 3 rounds of 3 reps and then one round of 3+
Set starts every minute
Back Squat – 7 rounds 3 and then one round of 3+
Sets start every 2 minutes
Increase Weight each set for both movements.
Post weight of highest successful set for both movements to comments/www.logwod.com
WOD:
Tabata Fran:
Thrusters from rack- 115/75
Chest to Bar Pull-Ups
The way this will work is we will do 8 rounds of 20 second on, 10 seconds off of max rep Thrusters, then 8 rounds of 20 seconds on, 10 seconds off of max rep Chest to Bar Pull Ups. Also, there is no extra rest going from the last set of Thrusters to the first set of Pull Ups.
Post total reps to comments/www.logwod.com
Post break down of thrusters and pull ups to comments both here and in LOGWOD
Cash Out:
3 rounds of 15 – Reverse Hypers
Want to take a second to say not good-bye, but see you down the road to Chris “Smiley” Hunter. Always great having you in class brother! Good luck at your new spot and we’ll see you back for a few days at the end of November.
CrossFit Team Offutt Tactical Fitness 