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10.10.17 Workout of the Day

ryan Baggott
Oct 10, 2017
2 min read

Tatum Healy cheering on both mom and dad, competing against eachother, different teams, same heat. This is what CrossFit is all about. @fallleauge #blufftonstrong #builtbybluffton #crossfit843 #crossfit #crossfitkids @crossfit843

CrossFit

1.Skill:Handstand Pushups

-12 minutes-

2. Conditioning 50/35 Calorie Assault Bike 100 Double-Unders 800m Odd Object Run (50/35) 100 Double-Unders 50/35 Calorie Assault Bike

3. Accessory: Row Conditioning On the Minute x 6: 40 seconds on / 20 off

ICT -Please bring your jump rope-

1.Fall League Week 2 WOD

For max total team rounds and reps complete 16 minute AMRAP of : 30 DUBS/60 singles 10 Alt DB Snatch (50/30) Description: One male and one female will begin the Workout , starting WOD working at the same time. Each athlete will complete 2 rounds of the couplet. After an athlete completes the 2 rounds, they MUST tag in their same gender teammate to than complete 2 rounds of the couplet. You will follow this format for 16 minutes with the total team score= total 2 males AMRAP + total 2 female AMRAP. -Each team will have 2 DB's. One 50 lb and one 30 lb DB. -Males must use 50 lb. Females must use 30 lb. DB Standards: Jump rope- You must choose DUBS or singles during your set. No switching back and forth during set. DB Snatch -DB must start with with both heads of DB on the ground. Lockout to full hip and arm extension is required overhead. -Only one head of DB needs to touch ground during reps. -Must alternate hands every rep (either on way down to ground or on ground) -complete control of DB must be maintained throughout rep. No bouncing of DB. -hand and arm must be independent from your body ( i.e. If your are snatching with right arm, your left arm / hand may not be pressing in left leg for support) -This workout has been the tested. One round should take between :45 seconds to 1 minute