Ballston CrossFit » Monday, October 21, 2019

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

WODs
Events
MondayDeadliftsFree ART Soft Tissue Release from Full Motion Life & Sport (5:15-6:45 pm)
TuesdayFront SquatsFree Beginner CrossFit Class (6:30 pm)
WednesdayLong MetCon (Run/Row)Bring a Friend Day!
Free Movement Assessments & Dry Needling Demos (5:00-7:00pm)
ThursdayOverhead Squats
FridayTBD
SaturdayOpen Workout 20.3Olympic Weightlifting Seminar at CFR7 (12:15 pm)
Axe Throwing Fun! (4:00 pm)
SundayTBDYoga (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

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text