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Saturday, October 15, 2016

14
Oct

Saturday, October 15, 2016

Schedule Reminder:  We have a crazy weekend going on this weekend.  We have several teams competing today at the “Pound for Pound” competition at CrossFit Lodo.  Then on Sunday we have 2 more teams competing in the “Battle of the Badges” at CrossFit MOB.  With that said thanks to Adam we are still going to have a fun filled class at 8:30 that everyone can hit up before making your way do to the comp.  Sorry but the 9:45 is cancelled, Adam has to work at his second job.  

On Sat at the Pound-4-Pound at CrossFit Lodo, we will have 3 teams & 1 individual:
Courtney Mericle and Brandon Mericle
Amber Curry and Cameron Bradley
Katherine Trinh and Zach Sanner and
Lauren Facey will be crushing it SOLO!!!

On Sunday at the Battle of the Badges at CrossFit MOB (for an awesome cause) will be
Trevor Dravland and Glendon Bautista
Melanie Bates and Juliet Schutte

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press
  • AMRAP Thruster
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press 185/125
  • AMRAP Thruster 95/65
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

This is a deload week, do not exceed the percentages.

A) 5 Sets:

Snatch (Squat) x 3

  • Work up to 50% of 1 RM

B) 5 Sets:

Clean and Jerk x 3

  • Work up to 50% of 1 RM

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press 185/125
  • AMRAP Thruster 115/75
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:
  • Mobility

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