20
Oct
Monday, October 21, 2019
Programming Note
Saturday and Sunday WODs will be determined based on the release of Open Workout 20.3.
REMINDER
Wednesday is Bring-a-Friend Day! DETAILS >>
5:30 – 7:15 PM
Injury Screening with Dr. Stacy Snow. DETAILS >>
Overview of the Week
| Monday | Deadlifts | Injury Screening with Dr. Stacy Snow (5:30-7:15 pm) |
| Tuesday | Front Squats | Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Long MetCon (Run/Row) | Bring-A-Friend Day! |
| Thursday | Overhead Squats | |
| Friday | Open Workout 20.3 | |
| Saturday | TBD | Olympic Weightlifting Seminar (12:15 pm) |
| Sunday | TBD |
Strength:
EMOM 10
2 Deadlifts @ 80-85%
No mixed grip. Double overhand with hookgrip only.
Conditioning:
4 Rounds
200m Run
10 Push Jerks (135/95)(Rx+: 155/105)
10 Chest-to-Bar Pull-ups
5 Bar Muscle-ups
Fx:
4 Rounds
200m Run
10 Push Jerks (115/80)
10 Chest-to-Bar Pull-ups