CrossFit 416 Daily – Thursday, October, 23

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CrossFit 416 Daily – Thursday, October, 23

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Strength

Snatch -12 min

Level 1

Hang Power Snatch – build to a heavy 1

Level 2

Hang Snatch (below knee) – build to 1RM

 

Back Squat – 10 min

Level 1

3 x 5 reps + 2.5lbs-10lbs from last week

Level 2

2 x 5 reps, 1 x max reps < 10 – increase from last week

 

WOD

Not for time

4 Rounds

240ft Farmers Carry

15-30 sec L-Sit (on rings, paralettes, bench)

*scale to V-sit on floor

 

Run WOD (6:30pm)

Tempo: Southern Linear Park.
Warm-up: dynamic, strides, ABCs, strides.
WOD: Partner Short hills with hand-offs  5sets x 6runs. (Scale option is 5×5)
Cool Down: jog back to 416 and roll out.
*Team score = each set


 

How to spend the first 10 min of your day

5 tips to avoid CrossFit burn out

 

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