23 Oct 2016 – "Moore"

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
"Moore"
20 minute AMRAP
1 Rope Climb, 15 ft
Run 400 m
Max rep Handstand Push-ups
*When you come off the wall go for another rope climb/run

Competition Class (9.30 - 11 am)

A) Barbell Cycling & Movement Efficiency
A1) 15-12-9-6-3
Power clean
A2) 15-12-9-6-3
Push jerk
A3) 15-12-9-6-3
Power clean & Push jerk

B) Conditioning
"Moore"
20 minute AMRAP
1 Rope Climb, 15 ft
Run 400 m
Max rep Handstand Push-ups
*When you come off the wall go for another rope climb/run

Engine Work (8.30 - 9.30 am)

A) For time:
1000m Row
800m Run
50 Sandbag squats w/ bear hug hold
50 Sandbag shoulder to overhead
50 Sandbag lunges
800m Run
1000m Row

B) Midline
Every minute, for 16 minutes alternate between:
1: 30-45 seconds forearm plank
2: 30-45 seconds side plank, left side
3: 30-45 seconds side plank, right side
4: Rest