Tuesday, October 14, 2014

Claudia

Claudia

Workout of the Day

Strength
Shoulder Press 5 x 3 at 81% (taken from the rack, and if you can manage, no touch and go)

After each set: 16-20 dumbbell reverse lunges (heavy), then rest 60 seconds

Conditioning
Each set for time:
400 m run
30 Shoulder to Overhead (95 / 65)

Rest exactly 2 minutes

400 m run
20 Shoulder to Overhead (115 / 75)

Rest 2 minutes

400 m run
10 Shoulder to Overhead (135 / 95)

Rx+ 135 – 155 – 175 / 95 – 105 – 115

Score will be total time including the 4 minutes of rest.

Announcements:
1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to krcolvin@gmail.com and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31. More info here.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/

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