October 9, 2019

October 9, 2019


Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
Checkout your Open team. If you didn’t get signed up in time I’m really sorry but you’re not on a team. You can still sign up and do the Open.

No General CrossFit class at 7:30pm on Thursday’s for the next 5 weeks. We’ll be watching the Open announcement at 6pm. A few of us will be doing the Open WOD shortly after the announcement. If you need to get it done Thursday night feel free to join us. The Open WOD will be Friday’s WOD.

XS CrossFit – General CrossFit

Snatch – Hang Squat Snatch – Overhead Squat (7 x 1)

7 x 1 every 90 seconds -Snatch Complex

Power Snatch

Hang Squat Snatch

Overhead Squat
Build in Weight- Go heavier than the weight you are going to use in the metcon

Metcon (AMRAP – Reps)

Turkey Challenge Qualifier 19.3

On the 2:00 interval, beginning at 0:00, complete for as long as possible of:

14 Toes through rings

7 Hang squat snatch*

*At 4:00, 8:00, 12:00, etc. increase the squat snatch by 2 reps.

*Up to 39 Years of age- 115/75

*40 and over 95/65

*Scaled versions 75/55-Hanging knee raises
Athletes can hang snatch then overhead squat if needed-

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