Saturday Schmatterday

6
Oct

Saturday Schmatterday

Announcements

Breast Cancer Awareness Fundraiser:
“Ginger Strong”
Saturday October 14th @ 11AM

CrossFit Reality – CrossFit

Warm-up

Metcon (No Measure)

100m fwd jog

100m bkwd jog

-then-

5 Rounds

5 Air Squats

5 Pushups

1 Broad Jump

Metcon

Metcon (AMRAP – Reps)

00:00 – 04:00

3 Rounds

5 Bar-facing bar-over Burpees

5 Squat Clean Thrusters

5 Overhead Squats

04:00 – 14:00

Establish 3RM Deadlift

14:00 – 18:00

3 Rounds

5 Bar-facing bar-over Burpees

5 Squat Clean Thrusters

5 Overhead Squats
RX=95/65

Score= total reps+DL bar weight

Metcon

Metcon (Time)

BJ s and KBs

50 KB Swings (53″/35″)

20 Box Jump (20″/12″)

40 KB Swings

06 Broad Jump (6′ )

30 KB Swings

15 Box Jump (24″/20″)

20 KB Swings

06 Broad Jump (6′ )

10 KB Swings

10 Box Jump (30″/24″)
RX+= Add a 6″ of plates each Box Jump segment

Weightlifting

Metcon (Weight)

Snatch and Jerk

5-4-3-2-1

50-60-70-80-90%
Snatch it, then Jerk it. Aww yeah …