Workout of the Day
Back Squat -MTR- 5-3-*1-20
*If hit last weeks MTR go up 5-10%. Score heaviest weight for 20reps.
In 15min (Not for time):
2x [25@20″ – 20@24″ – 15@30″ – 10@36″] *Score Rx or box sizes.
10 minute AMRAP of:
10 KB Walking lunges (bell up) 32/24kg
10 KB Swings 32/24kg
*Score total reps.
Pink Bra Tour–Hey CFCM! The Pink Bra Tour, supporting our favorite non-profit, Barbells for Boobs has officially started. BFB is currently touring around the country putting on events at CrossFit gyms to raise awareness and support for Mammograms In Action. CFCM gets to be the final stop on the tour this year (Sat. Nov. 1st)… which is a pretty big deal! As you know, this is one of the events (along with the Open) that we push every year for our community to get involved with. Please follow the link to set up your fundraising page and post it on social media or let your family and friends know that they can donate as little or as much as they would like. In the past our gym has always been one of the top contributing gyms, and we’d love to keep it that way. To find out more about BFB and to start up your fundraising page, click HERE.
Read—The Myth of Perfect Form, by Greg Nuckols from Juggernaut.
Watch—Fixing the Finish Position in the Press with Dave Lipson, from CrossFit. I see Jenni in the background of this video! 🙂
Eat—Arugula Cucumber Salad with Lemon Dressing, from Elana’s Pantry.
1) Hang Mid-Thigh Clean & Jerk: 2×3+1/50% 2×3+1/60%, 2×3+1/70%, 3×2+1/80%
2) Jerk: 2×3/70%, 2×2/80%,
10-20-30-40-50-40-30-20-10 Unbroken Double Unders
50-40-30-20-10-20-30-40-50 Unbroken Double Unders
a2. Single Leg T-RDL 15-30sec each leg
a3. Lateral Bond (Out side Foot) w/ 1sec pause 15-30sec each leg
3-way leg raises 3x20ea
Band Clams 3×20
Band Bridge 3×20