Announcements

Register for the Fittest in OK IV Online Qualifier by November 6th. Go to fittestinok.com or check the CF405 Facebook page for more information.

Doug Serven’s 45th Birthday WOD Thursday November 5 at 5:30p, NO regular 5:30p CrossFit class

Bro Night WOD Friday November 6 at 6:30p, Ladies Night at Dust Bowl at 6:30p

Recovery/Mobility class Sunday November 8 at 11a

Olympic Lifting Class Sunday November 8 at 2p

O’Neil Wedding Reception Saturday November 7 at 7p at the Hallbrooke Community Clubhouse

CrossFit 405 – CrossFit

Warm-up

10:00 Minutes

(No Measure)

On own before class 4-10 min easy aerobic work (bike, row, jog, or combo)

With Coach:

D&B:

lunge w/ twist

duck walk

2:00 foam roll upper back (in extension)

2:00 banded hamstring mob

Empty bar (7-10 each): SN RDL, SN pull, SN high pull, HPS, OHS, snatch balance

Strength

15:00 Minutes

RX: Snatch (1 Snatch every 30 Seconds for 10:00 @ 65% of 1RM)

INT: Power Snatch (1 Snatch every 30 Seconds for 10:00 @ 65% of 1RM)

NOV: Hang Power Snatch (2 Snatch every 30 Seconds for 10:00 @ 65% of 1RM)

Workout

30:00 Minutes

Metcon (3 Rounds for time)

3 sets 80% 90% 100% effort:

Row 500m

15 burpees

15 Toes to bar

15 power snatch 95/63

85 DU

Rest 2:00 between sets

GOAL: decrease in time per set
NOV: row 300m / 30 flutter kicks / HPS (65/35) / 100 single unders

Mobility

Rotator cuff smash; 2-3 mins per side