Gymnastics with Coach Jess is Monday night at 6pm! This is week 4 (of 6). Remember that this replaces the regular 6pm crossfit class.
Outliers will be drinking cider on November 10th. Join us at Bivouac Ciderworks at 2pm for some drinks and food.
Build to a heavy set of 3 deadlift. All deadlift shall be dead stop.
2018 Halloween Throwdown Floater WOD
50/40 calorie row + 70m dumbbell farmers carry*
*Perform 5 DB deadlift every ~10m (6 total sets of deadlifts)
Rx: 2 x 50#/35# DBs
Intermediate: 2 x 35#/25# DBs
-Rest 1 min-
60 wall balls (20/14)
We will write 3 scores on the whiteboard: your deadlift, your floater WOD time, and the overall metcon time. The one minute rest begins when you finish your last set of DB deadlifts, each person will need to keep track of their own time. Anyone competing in the Halloween Throwdown should go for it on the floater WOD! Stagger the start time of the metcon as needed for equipment.
2018 Halloween Throwdown WOD #3
In teams of 2, 16 minute cap
6 rope climbs (15′)
20 sandbag over shoulder (150#/100#)
30 sandbag squats (150#/100#)
12 bar muscle-ups (may be scaled to 24 chest-to-bar pull-ups, see scaling notes above)
Sandbag shall be held bear hug style for the squats, resting on the top of the shoulder not allowed.
6 stationary sled pulls (28′, 3/2-45# plates)
40 American kettlebell swings (53#/35#)
40 kettlebell goblet squats (53#/35#)
Practice for the Halloween Throwdown continues this week with WOD #3. As before, equipment priority goes to those competing. The sled pulls will be performed inside to as that is how it will be done during the competition.
If you are doing the competition, perform the workout as prescribed for your division! If you are not competing, adjust/scale the workout to fit for you. For example, guys can do rope climbs but use the 100# sandbag is the 150# if too challenging.
Stagger start time if needed.
Push press 5×3
Build to a heavy set of 3 push press. Aim to start your first working set at 70% or more of your 1RM.
14 hang power clean & jerk (135/95)
14/12 cal bike/row
Snatch + OHS
(begin by 00:20)
Perform a squat snatch + an overhead squat every minute for 8 minutes. This should help warm you up for the metcon. Beginners may scale to power snatch.
15 OHS (95/65)
In a 4 minute window:
60 double unders
20 DB push press (2 x 50/35)
AMRAP box jumps in time remaining (24/20)
Rest 1 minute
4 total rounds
Reduce number of double unders and/or DB push press to allow for some box jumps in the 4 minute window.