Civil War Update
Civil War activities have been postponed for two weeks. We will be sending out an update within the next week or so, but look for events 9, 10, 11, and 12 to take place the week of 10/19 – 10/24. This will include competition workout taking place as the class WOD during the week, and hopefully wrapping the comp up the morning of Saturday 10/24. We realize this will result in some scheduling conflicts that many of you weren’t planning on. As has been typical in this competition, we are building in flexibility to hopefully get everyone participating!

MONDAY, OCT 12
STRENGTH
Build to a heavy set of the following complex:
Clean + push press + push jerk + split jerk

Squat clean recommended to prepare for the front squats in the metcon.

METCON
AMRAP 10:
10 clean & jerk (135/95)
10 front squat (135/95)

Workout courtesy of www.crossfit.com, 12/12/19.

TUESDAY, OCT 13
“Cindy”
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

WEDNESDAY, OCT 14
METCON
AMRAP 20:
400m run
4 snatch*

*PYO weight for the snatch (power or squat snatch allowed). You may change the weight after a completed round as needed.

SCORING
A.) Total meters run
B.) Total tonnage snatched

If you do not have enough time to finish your 400m run at the end, run the 200m route, estimating the number of meters you finish for scoring.

THURSDAY, OCT 15
METCON
4 rounds, 3:00 work / 1:00 rest:
6 strict handstand push-ups
6 deadlift (~65-70% of 1RM)
6 handstand push-ups (strict or kipping)
Max calories in time remaining

SCORING
Score is total calories across all 4 rounds (keep track of each round). Note deadlift weight in comments.

STIMULUS
More emphasis on HSPU here than calories. 1 minute is not enough time to fully recover from an all out effort, so an all-out sprint on the bike/row is probably not the way to go. Pick a number of HSPU (or HSPU variation) that you can get through with quality reps.

FINISHER
3 sets:
8-12 dips (bar or ring)
1:00 plank

Perform weighted if these are easy for you!

FRIDAY, OCT 16
ODD OBJECT
Part A
3 sets:
2 x 30′ hand-over-hand sled pull
-Rest 1:00 between sets-

Part B
3 sets:
70m double KB front rack carry
-Rest 1:00 between sets-

For classes with more than 5 people, split the class in half. Half of the class will start on part A (performed inside), the other half will start on part B (performed inside). After each half performs their first part, do a quick wipe down of the ropes, then switch.

METCON
For time:
21-15-9
DB burpee (50/35)
Single-arm DB thruster (50/35)
300m run after each round