Tuesday 10-2-18 – CrossFit Rancho Cucamonga
Call Us: (909) 295-2372

Tuesday 10-2-18

1
Oct

Tuesday 10-2-18

scheduling announcements:

October 13th and 14th,Gym Closed,

October 31st, 9AM, 10AM, 3PM, 4PM only.


SKILL OF THE MONTH

Pull-ups
Week one progression

5 Sets, 10 Second hold, Chin over bar
5 Sets, 10 Second hold, Mid way


WOD

OPEN
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Strict Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Strict Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Strict Handstand Push-ups
PERFORMANCE
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Dumbbell Strict Press (50’s/35’s)
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Dumbbell Strict Press (50’s/35’s)
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Dumbbell Strict Press (50’s/35’s)

FITNESS
200 Meter Run
21 Deadlifts (155/105)
200 Meter Run
18 Dumbbell Strict Press (35’s/20’s)
200 Meter Run
15 Deadlifts (155/105)
200 Meter Run
12 Dumbbell Strict Press (35’s/20’s)
200 Meter Run
9 Deadlifts (155/105)
200 Meter Run
6 Dumbbell Strict Press (35’s/20’s)

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