FOR THIS WEEK’S WORKOUTS, IT IS HIGHLY ENCOURAGED THAT YOU LOOK BACK ON THE WEEK OF 8TH TO THE 12TH OF OCTOBER AS WE WILL BE INCREASING WEIGHT BASED OFF THE WEIGHTS USED IN THOSE WORKOUTS.
OPEN:
Strength:
Pic courtesy of CrossFit Kansas City. ‘Nuff said…
Back Squat 6×5, then one set 5+
NOTE: the + means hit AT LEAST 5 reps ont he last set, then keep going until you can’t
1min rest btween sets
Try to increase the weight you used on 8Oct
Post highest successful set to comments/www.logwod.com
WOD:
Barbell Complex
4Rounds For Time:
2 Deadlifts, 2 Cleans (full), 2 Push jerks, 2 Back Thrusters @ 155/125
1min rest
Post time to comments/www.logwod.com
Cash Out:
Banded Shoulder Stretch – 2 min ea side
Couch Stretch – 2 min ea side
COMP:
Strength:
Weighted Chin-up 6×5, then 5+
1 min rest between sets
Back Squat 6×5, then 5+
1 min rest between sets
Post highest successful set for both movements to comments/www.logwod.com
Try to increase the weight you used on 8Oct
WOD:
Barbell Complex
4Rounds For Time:
2 Deadlifts, 2 Cleans (full), 2 Push jerks, 2 Back Thrusters @ 175/135
Post time to comments/www.logwod.com
Five minutes rest then…
For Time
Turkish Get Ups with Kettle Bell– 3 rounds for time of 5 per side (1.5/1)
Alternate arms each rep
Post time to comments/www.logwod.com
CrossFit Team Offutt Tactical Fitness 