S/S/S:

3 Position Clean & Jerk (hang, right above knee, floor)

2X75%, 2×80%, 1×85%

based off 1RM from 20Oct

WOD:

10! (10, 9, 8…1)*

Walking Lunges with KB 55/35 per side

Pullups

*Make the goal of the athletes to go unbroken in each section. Meaning, get all 10 lunges done with no break, then catch your breath as you move to the pull up bar.  Once you jump on, get all 10 reps without dropping off.  Then do the same for the 9s, then 8s, etc…  This should be there GOAL. If it is not reachable, then manageable chunks.

Scaling Options:

Lunge weight – 35/25

Pull Ups – 2xbody row

X-tra:

Pendlay Row

4X8

Video courtesy of Glen Pendlay

Back Extensions on GHD – 4X15

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Weight should be heavier since sets are less than the 5X5 week. Aim to start at a minimum the weight used in set 3 of the 5X5 week.  Aim to go higher.

Video courtesy of CrossFit HQ.  When getting the bar overhead, think “Armpits forward” over “shrug up”

WOD:

“Jenny”

20 min AMRAP

20- OHS 45/35

20- Back Squats 45/35

400m Run

Pic courtesy of CrossFit HQ.  U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Scaling Options:

OHS – 35/25

BS – 35/25

Run – 500M row

X-tra:

Banded OH stretch – 2 min per side, switching every 30 sec

Pigeon pose on box – 1 min per side