CrossFit – Fri, Oct 27

CrossFit Chilliwack – CrossFit

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2010 NorCal Sectional Workout A (AMRAP – Reps)

– RX –

Against a 6:00 running clock:

Run 800 m

Max rep overhead squats (75/115 lb)

– INTERMEDIATE –

Against a 6-minute running clock:

Run 800 m

Max rep overhead squats (55/75 lb)

– BEGINNER –

Against a 6-minute running clock:

Run 800 m

Max rep overhead squats (35/45 lb)

General Warm-up (No Measure)

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

200-m jog

Skill Work (Weight)

Pre-workout:

On a 10:00 clock:

Build to a heavy set of 5 overhead squats

– Take the barbell from the floor.

Stretching (No Measure)

Accumulate:

2:00 reach, roll, and lift

– AT-HOME – (AMRAP – Reps)

Against a 6-minute running clock:

Run 800m

Max rep single-arm DB overhead squats (35/50 lb)