Workout for 10-7-16
Monostructural/Weightlifting Conditioning, Long-Duration
CrossFit Mainsite 160607 WOD
For time:
200 double-unders
100 dumbbell squat snatches
200 double-unders
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October 2016
Workout for 10-6-16
Weightlifting Strength Re-Test
Conventional or Sumo Deadlift
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
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Workout for 10-5-16
Skill work
POSE running & rowing skills, included in the warmup drills.
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Workout for 10-4-16
Weightlifting Strength Re-Test
Push or Split Jerk-
Find 1RM.
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
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Workout for 10-3-16
Weightlifting Strength Re-Test
Back or Front Squat-
Find a 1RM.
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
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Workout for 10-1-16
Monostructural/Gymnastics Conditioning, Mid-Duration
“Liner Alpha”
AMRAP 10, in teams of 2:
40 calorie row
40 push-ups
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