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CrossFit 10/10/2018

9
Oct

CrossFit 10/10/2018

Gymnastics Warm Up:
2 rounds
5 Samson stretch w/ lunge (ea leg)
30 second pigeon pose (ea leg)
5 inch worms w/ push up

Central Nervous System Prep:
3 rounds for quality
10 Dumbbell Snatch (5 ea arm) – start light and increase each round
10 squat jumps
10 weighted sit ups

WOD:
Teams of 3 – 1 Trip Through Each Station
3 Stations
Station A: Sled Sprints – in 15 Minute window – Each member must do 6 down and back sleds
Station B: Alternating Dumbbell Power Snatch – In 5 minute window – Each member must do 50 Alternating Dumbbell Power Snatches
REST 5 MIN BETWEEN B & C
Station C: Farmer’s Carry – in 5 minute window- Each member must do 5 x 50’ Farmer’s Carries (as heavy as possible)

Body: 105/70 sled – 50 American KB Swings 35/25
Scaled: 140/105 sled – 35/20
Masters: 210/170 – 50/35
RX: 245/210 – 70/50

Intent- Sled weight should be light enough you can sprint with but be gassed between efforts. Farmer’s carry will challenge your structural support.

RXtra Credit:
3 Rounds
20 Goblet good mornings
10 burpee box jumps