SAT OCTOBER 20, 2018 - CROSSFIT

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Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. – Norman Vincent Peale

Warm-up

"Rowling"
10 Frames Each
Every meter over 100 meters do that many burpees and kip swings

Metcon

Metcon (Time)

"Heartburn"
Teams of 2:
3000 Meter Row, directly into:
20 Rounds of the "Bergeron Beep Test"1 Round of "Bergeron Beep Test":
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

Cool Down/Mobility

400 Meter Jog
1:00 Standing Straddle Stretch (center)
1:00 IT Band Stretch (each leg)
1:00 Childs Pose
1:00 Couch Stretch (each leg)

Accessory Work

Push Press (Heavy 10)

Push Press
-From the floor-
Recommended Build of:
8 at 30-50%
6 at 60%
4 at 65%
Then go for 10.
Goal of 65%-75% of 1 Rep Max

 

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