10/26/2015

Announcements

Chickasha CrossFit will be at the Firefighter’s Chili Cook off on Saturday, Oct. 31st from 9am – 3pm. There will NOT be an OPEN GYM on that day. Please wear your box shirt and come participate in our burpee or box jump challenge instead! We will have prizes for the winners!

Chickasha CrossFit – Fitness

Warm-up

10 Front Squats @ 2111 45/33

2 Rope Climb

10 Russian Twists 25/15

Strength

Front Squat:

Rest 2 Minutes between Sets and record heaviest set.

* Set 1 – 50% of 1-RM x 5 reps

* Set 2 – 75% of 1-RM x 3 reps

* Set 3 – 85% of 1-RM x 1 rep

* Set 4 – 90-95% of 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight;

Front Squat (5-3-1-1-1-1)

WOD

Metcon (Time)

Two sets for times of:

100 Double Unders

30 Box Dips

20 Toes to Bar

Rest 4 minutes between sets

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