11.1.16 “Halloween Hangover 2.0”

October 31, 2016

CONGRATULATIONS to everyone that completed the Lurong Challenge!!! Some amazing results again, showing just how powerful the Paleo Lifestyle can be!!! Please send any before and after pictures to crossfitdartmouth@gmail.com or crossfitbridgewater@gmail.com. We would love to see the results!!!
–Make sure that all measurements, diet and weigh ins are entered by Monday October 31st at 11:59pm–

Milko Tokola is so fast!!! Speed under the bar is so important!!! Squat cycle is coming to an end in a few weeks and then it will be an Olympic lifting cycle focus!!! Get fired up!

FITNESS & LIFESTYLE

STRENGTH
HBBS
1*5 60%
1*3 70%
1*2 80%
1*2 90%
1*1 95%

METCON
“Halloween Hangover 2.0”
For Time:
31 Front Squats (95,65)
31 Handstand Push ups
31 Box Jumps (24,20)
31 Wall Balls (20,14)

EXTRA CREDIT

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval
Row 10 x 250 meters
Run 10 x 200 meters
Airdyne 10 x 1 Minute Max Calories
–Rest Only 1 Minute Between rounds–

CORE
3 Rounds
30 Abmat Situps
30 Lying Leg Raises
30 Med ball V-Twists

 

SPORT & PERFORMANCE

A. OLY
E2M for 14 Minutes
1 Snatch Pull + 1 Power Snatch + 1 Full Snatch
–start at 60% and add each set
–Focus here is perfect extension — keep the bar tight to the body — finish the knee extension

B. STRENGTH
HBBS
1*5 60%
1*3 70%
1*2 80%
1*2 90%
1*1 95%

C. METCON
45 Front Squats (95,65)
45 Handstand Push ups
45 Box Jumps (24,20)
45 Wall Balls (20,14)

D. EXTRA CREDIT ENDURANCE (weekly ENDURANCE work is previously posted)
Only if you need extra endurance work then perform this in a separate session or at least 90 minutes before or after the WOD. Possibly before the OLY.

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  1. Willhuntforfood Reply

    Team rac
    Tim 7:29 rx
    Andy 8:08 rx

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