Big post, this includes: Floater wod, regular class, Lite and weightlifting
Registration for the Rogue Liftoff is live, head over to www.crossfitgames.com/liftoff
Week of October 23rd Floater wod
3 rounds for time:
1 peg board or 3 rope climbs
24 cals row
16 cals bike
8 dumbbell squat snatch 50/35
Note: You are not mistaken, this is real.
October 24th wod
Strength
Back squats
E2M14M (every 2min for 14min, 7 sets)
2-2-2-2-2-2-2
Note: Build to your max doubles
METCON (metabolic conditioning)
5 rounds
12 shuttle runs 20ft
8 box jumps 36/30
4 muscle ups
Note: Bar or rings will be consider Rx. Will be noted as Rx bar or Rx rings on the board. Pick something hard for you, don’t just default back to the style you’re better at. Both bar and ring muscle ups are equally hard on their own right.
Lite
Back squats
Same as regular class, focus on proper mechanics and depth more than weight
METCON
4 rounds for time:
12 shuttle runs 20ft
8 box jumps (something high for you)
4 pull ups
Weightlifting
Power snatch
3-3-3-3-3
Hang squat snatch
3-3-3-3-3
Snatch pulls @110% of 1RM snatch
3-3-3-3
Not touch and go
Front squats
3-3-3-3-3
