Coach Blake

Spooky Season

CrossFit:

Today’s CrossFit Workout

Weightlifting

• Every 2:00 x10
  • 3 Back Squats
    • Start at 65% and build

Conditioning

• For Time:
  • 50 Deadlifts (225/155#)
    50 Box Jumps (24/20″)

Today’s SWEAT Workout

• 3 Rounds
  • 100 Double Unders
    5R/5L Dual DB Alt Push Press
    5 Dual DB Front Squats
    4R/4L Dual DB Alt Push Press
    4 Dual DB Front Squats
    3R/3L Dual DB Alt Push Press
    3 Dual DB Front Squats
    2R/2L Dual DB Alt Push Press
    2 Dual DB Front Squats
    1R/1L Dual DB Alt Push Press
    1 Dual DB Front Squat

Partner Relay:
30 Cal Row/Ski
30 Wall Balls (20/14#)

25 Cal Row/Ski
25 Wall Balls

20 Cal Row/Ski
20 Wall Balls

15 Cal Row/Ski
15 Wall Balls

10 Cal Row/Ski
10 Wall Balls

Both partners complete each rep scheme, relay style.
CRX: 30/20#

CrossFit:

• Weightlifting
  Back Squat (7×3 @80%)
  Metcon
  J.T. (Time)

  21-15-9
  Handstand Push-ups
  Ring Dips
  Push-ups

Speakeasy Sweat:

• 4 Rounds
  100m Overhead Plate Carry
  100′ Walking Lunges
  400m Medicine Ball Run
  4 Wall Walks
  Go Harder: 45/25# Plate
  20/14#  MB