Saturday, November 10th

A.

STRENGTH:

Every 90 Seconds, Deadlift (14 Minutes) Set 1-3 * 3 Reps @ 70% Set 4-6 * 3 Reps @ 75% Set 7-9 * 3 Reps @ 80%

If able, complete as touch and go repetitions throughout, moving through this piece with a purpose. We will be building on these nine sets over the coming weeks.

B.

METCON:

“Taser”

For Time: (25 Minute Time Cap) 30 Power Snatches (135/95) 1 Mile Run

Directly into…

30-20-10: Kettlebell Swings (53/35) Thrusters (75/55)

If unable to run:

Row (2,000m/1,600m)

In “Taser”, we are opening with 30 Power Snatches. Using the same barbell for our snatches and thrusters, load the thruster weight to start, and then build on top of so towards our power snatch weight.

Stimulus wise, we are looking for a power snatch loading that we could cycle for 7+ repetitions unbroken, when fresh. A loading that we would use in the classical CrossFit.com benchmark, “Isabel”. For our thruster loading, we are looking for a weight we could cycle for 21+ unbroken repetitions, or what we would use the other classical workout, “Fran”. The kettlebell swing weight matches the same look and feel as the thruster – 21+ unbroken repetitions when fresh, so that on the 30-20-10, we are moving versus staring.