October 4, 2018

CROSSFIT
Rest Day!

SWEAT
Metcon (Time)
400m Run
20 DB Squat Cleans (35/20)
40 Toes to Bar
80 Double Unders
40 Toes to Bar
20 DB Squat Cleans (35/20)
400m Run

STRONGMAN
Metcon (AMRAP – Rounds and Reps)
Partners “Tag me in”
20 min AMRAP
10 hang power cleans 135/95
20 burpees over bar
30 pull-ups
Partition as needed
*Resting partner does AMRAP push-ups. Post total push-ups of both partners in comments.
RX+ Go Solo
Metcon (Time)
Partners “Girl Push”
Jackie
1000M row
50 Thrusters 45/35#
30 pull ups
-200M Sled Push 90/45-
Karen
150 Wall Balls 20/14
-200M Sled Push 90/45-
Grace
30 Clean and Jerk 135/95
*Partition as needed
RX+ Go Solo
Nukes (3 Rounds for reps)
8 minutes to complete:
1-mile run
Max Reps Deadlifts, 315#
Then, 10 minutes to complete:
1-mile run
Max Reps Power Cleans, 225#
Then, 12 minutes to complete:
1-mile run
Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012

ENDURANCE
The Next Chapter (Time)
2-mile bike
200 Double Unders
2K row
Start with a 300m run. Every five minutes, run 300m.

BARBELL BABES
Tall Jerk (2-2-2-2)
Flat foot, from shoulders
Clean long pull + Tall Clean (1-1-1-1-1)
Clean Pull + Clean + Jerk (2-2-2-1-1-1-1)
(2+1+1)