Monday 10/23
A) E3MOM x 3 sets
– 10 back squats
*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.
*Last day for 10s.
B) Every 3 minutes x 4-6 rounds:
– 8 pull-ups
– 10 thrusters (95/65)
– 12 burpees
– 30 double-unders
Tuesday 10/24
A) E3M x 3 sets:
– 10 strict overhead presses
– 10 bent over supinated barbell rows
B) E2M x 4-6 sets @ 90%:
– 200m run
– 6-10 rings dips
C) EMOM x 8 min:
1: 8-12 V-ups
2: 45-60 second floor FLR
Wednesday 10/25
A) E2M x 3 sets:
– 3 position snatch @ 55-65%
(high, hang, floor)
+
E2M x 3 sets:
– 2 position snatch @ 70-80%
(hang, floor)
+
E2M x 3 sets:
– 1 snatch 85-90+%
*Work from the power snatch if overhead squat mobility is limited.
B) Every 6 min x 3-4 sets:
– 500/400m row
– 12 overhead squats (115/75, 95/65, 75/45)
– 12 burpees over the barbell
Thursday 10/26
A) 2 sets:
7 min AMRAP @ 90%
– 1000/750m row
– In your remaining time cycle:
- 5 pull-ups
- 10/7 perfect push-ups
- 15 air squats
R3M
7 min @ 90%
– 800m run
– In your remaining time cycle:
- 5 burpees
- 10 sit-ups
- 15 RKB swings (53/35)
R3M
*Try and score the same your second time through.
B) 3 sets for quality:
– 20 hollow rocks
– 20 banded pull aparts
– 5 TGUP sit-ups each side
*TGUPSU are heavier than last week.
Friday 10/27
A) E3MOM x 4 sets
– 10-8-6-4 deadlift (55-65-75-85%)
– 6-8/side single arm DB press (pause at shoulder)
*Don’t drop your weight! If you can’t control the barbell down then it is too heavy.
B) 3 sets for accessory:
– heavy double KB complex:
- 8 deadlifts
- 7 cleans
- 6 shoulder to overhead
– seated sled drag face pull
– 8/side DB weighted step-ups
– 45-60 sec ring or floor FLR
Saturday 10/28
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 10/29
8am Endurance
TBD Open Gym