Daily WOD – Oct 23, 2020

Kyle E. landing a split jerk!

Workout of the Day

AMRAP in 4 minutes of:

  • 7 front squats (155/105#, from the floor)
  • 7 chest to bar pull ups

Rest 2 minutes and repeat for two more 4 minute intervals.

WOD Notes: Restart from the first front squat at the start of each new interval.  If you’re doing strict or banded pull ups, consider scaling the reps to 4/round.  Choose a front squat weight that will be unbroken for the entire first 4 minutes.

CrossFit Games: Stage 2 of the 2020 CrossFit Games starts today! The Games were completely redesigned this year due to the public health emergency. Stage 1 took place entirely online and was used to whittle down the field to 5 men and 5 women. These athletes will face off – in person – in California this weekend. The first event starts Friday at 11:00am. You can find more information about the athletes, events, and how to stream the Games at games.crossfit.com. Morning Chalk Up has an hour-by-hour event schedule here. (Pro-tip: Subscribe to get daily updates sent to your inbox on all things CrossFit!)

Nutrition Notes:  A good place to grab a quick bite and stay true to the challenge is Chipotle. Did you know they have an online nutrition calculator? Check it out HERE. Our go-to is a bowl with chicken, rice, fajita vegetables, fresh salsa, and romaine lettuce, worth 11g fat, 50g carb, and 37g protein. Ask for “light” rice (1 scoop instead of 2) and it goes down to 9F/30C/35P.  We recommend calculating the macros before you go, because the numbers can add up quickly…  A bowl with chicken, rice, black beans, corn salsa, guac, (no cheese or sour cream) can be nearly 900 calories, with a breakdown of 38F/91C/50P!

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