20
Oct
Monday, October 21, 2019
Programming Note
Friday and Sunday WODs will be determined based on the release of Open Workout 20.3.
REMINDER
Wednesday is Bring-a-Friend Day! DETAILS >>
5:15 – 6:45 PM
Free ART Soft Tissue Release from Full Motion Life & Sport. DETAILS >>
Overview of the Week
| Monday | Deadlifts | Free ART Soft Tissue Release from Full Motion Life & Sport (5:15-6:45 pm) |
| Tuesday | Front Squats | Free Beginner CrossFit Class (6:30 pm) |
| Wednesday | Long MetCon (Run/Row) | Bring a Friend Day! Free Movement Assessments & Dry Needling Demos (5:00-7:00pm) |
| Thursday | Overhead Squats | |
| Friday | TBD | |
| Saturday | Open Workout 20.3 | Olympic Weightlifting Seminar at CFR7 (12:15 pm) Axe Throwing Fun! (4:00 pm) |
| Sunday | TBD | Yoga (10:00 am) |
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