CrossFit Friday – Almost Forgotten

As I’m reading through some things in my blog, I notice….where is Friday, October 23??? I can’t locate it. Oh my gosh, I was so busy I didn’t type it out.

So here’s to Friday, October 23…

Plate Hop Sequence
0:20 in and outs
0:05 rest
0:20 alternating feet side hops
0:05 rest
0:20 alternating feet forward hops
0:05 rest
0:20 single leg forward hops
0:05 rest
0:20 both feet side hops
0:05 rest
0:20 plank hand walk

2 rounds
10 squat with counter balance (10 lb plate)
10/10 side plank dips
10/10 quadruped rotations
0:30 down dog

Skill and Build Up
Thruster Progression
with an empty barbell
5 front squat
5 push press
5 thruster

Build Up
5 thrusters, first workout weight
100m run (bike)
5 thrusters
100m run (Bike)
3 thrusters

Workout
For Time 15:00 (14:27)
30 thrusters (35 lbs)
400m run (750m bike)
2:00 rest
20 thrusters (45 lbs)
400m run (750m bike)
2:00 rest
10 thrusters (50 lbs)
400m run (750m bike)

Accessory Work
4 rounds
5/5 single leg romanian deadlift (15 lbs)
15 toe touch crunches

Another great week. However, I did a lot more weight this week than I ever have so my body is tired. It needs to rest this weekend.

Have a good weekend everyone – see you on Monday.

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