Barbells & Handlebars registration is now live! This is a huge charity competition that we put on every year at Community Beer Company and it is perfect for your first competition. Interested? SIGN UP HERE.
You’re all invited to No Shower Happy Hour at On Rotation this Thursday evening from 6:30-8:30ish pm. Come after work or straight after class for a beer or three and hang out with your favorite people.
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Monday 10/12
A) E2MOM x 10 min (5 sets)
– Back Squat x 5 @ 80%
*Compare to 10/5
+
AMRAP in 5 min:
– 50/35 cal row
– 20 pull-ups
– burpees in remaining time
R5M x 3 sets
Tuesday 10/13
A) Every 90 seconds x 15 minutes (10 sets)
– 1 power clean + 1 push jerk + 2 split jerk
*pause 2 seconds in receiving position of split jerk before recovering
B) E3MOM x 9 min (3 sets)
– 10 TnG Push Press
*All at heaviest weight used last week (10/6)
C) EMOM x 10-14 min:
E: Power clean singles x 4 @ 70% 1RM clean
O: 5 Burpee box jump – SD
Wednesday 10/14
A) Deadlift
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 70%
Set 3 – 3-5 reps @ 80% (up from 10/1)
Rest 3 minutes between sets. Don’t let form get sloppy.
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Every 5 min x 3-4 sets @ 90%:
– 400 m run
– 20 wallballs 20/14
– 20 Russian KB swings 70/53
Thursday 10/15
A) EMOM x 15 min
1: Bench press x 3 @ 80%+ (heavier than last week 10/9)
2: Bent over DB row x 8-10 R
3: Bent over DB row x 8-10 L
B) EMOM x 21 min
1: 30 sec ring dips @ 20X2 (turn out elbows up top)
2: 30 sec T2B
3: 40 DU (80 singles of DU practice)
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Optional: 800m sled drag not for time
No Shower Happy Hour at On Rotation! Starts at 6:30pm.
Friday 10/16
A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
– snatch w/ 2 second pause at knee cap x 2 reps
*build but keep technique on point
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Advanced
For time, w/ 10 min cap:
– 10 thrusters 135/95, 115/75
– 10 burpee over the bar
– 10 squat clean thrusters
– 10 burpee over the bar
– 10 clean and jerk
– 10 burpee over the bar
Intermediate
3 rounds for time, w/ 10 min cap:
– 10 thrusters 95/65
– 10 burpee over the bar
Saturday 10/17
8am Masters CF
9am CrossFit
10am Level 2 CrossFit
11am Intro to CrossFit