26
Oct

Front Squat (week one)

By: CFIL Leave a Comment

CrossFit Inner Loop – WOD

Front Squat (5 @ 65%, 5 @ 75%, 5+ @85%)

Metcon (Time)

10 to 1 of:

Power Clean 135/95

Burpee over bar

24
Oct

MHBJ / Running Cindy

By: CFIL Leave a Comment

CrossFit Inner Loop – WOD

Max Height Box Jump (Distance)

Max Height Box Jump
Alternate: make up missed strength lift

Metcon (Time)

600m run

6 rounds of Cindy

400m run

4 rounds of Cindy

200m run

2 rounds of Cindy

Cindy: 5 pull ups, 10 push ups, 15 squats

Scale down run distance and/or number of rounds of Cindy as needed.

Wear 20lb weight vest or body armor for Rx+
If you missed yesterday’s WOD, you may substitute for today’s and do:

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#