Saturday 10/22

SKILLS for 10/22/2022 is the SQUAT

CompEx for Sat 10/22

posterior chain warmup, knee/hamstring prehab

Athlete’s Choice (15 minute cap):
– front squat to a 1RM for the day
– back squat 3 sets of 10 reps (@50%, 50-60%, 60%), resting 2-3 minutes between

every 3:00 do 12 deadlifts, starting around 50%. Repeat for 3 sets total.

25 ring muscle-ups in as few sets as possible. 7 minute cap.

AMRAP in 7:00
15/20 calorie row
50′ HS walk/5 wall walks/40 chest-to-wall shoulder taps
5 db thrusters, 50/70lbs
4 db push press
3 db front squats

Rest 1:00. Repeat for 3 total sets.

WORKOUT for Sat 10/22

“CGO 21.3” (15:00 cap)
for time:
15 front squats, 30 toes-to-bar, 15 thrusters, 1:00 rest
15 front squats, 30 chest-to-bar pullups, 15 thrusters, 1:00 rest
15 front squats, 30 bar muscle-ups, 15 thrusters

Rx = 20/29/43kg. Move immediately into the complex

“CGO 21.4”
Max weight in a successful complex within 7:00:
deadlift + clean + hang clean + jerk

Post scores to whiteboard!

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