Monday 10/30
A) E3MOM x 4 sets
– 8 back squats
*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.
B) For time:
– 1000/800m row
– then, 5 rounds of:
- 8 thrusters (95/65)
- 8 pull-ups
Tuesday 10/31
A) E3M x 3 sets:
– 10 strict overhead presses
– 10/side bent over DB rows
*OP should be at least 5lb heavier than last week’s heaviest set.
B) EMOM x 4-6 sets:
1 – 5 tough power cleans
2 – 10 burpees over the barbell
3 – 12/9 cal row
PC weights 205/145, 185/125, 155/105, 135/95, 115/75, 95/65.
*Can be either TnG or quick singles.
*RX+ bump to 15/12 cal row.
Wednesday 11/1
A) 8 min clock:
– Warm up to a heavy overhead squat in 6-8 sets. This is to prep you for part B.
B) “Nancy”
5 rounds for time:
– 400m run
– 15 overhead squats (95/65)
C) 3 sets for accessory:
– 15 bent over rows/side
– 10 DB rollback tricep extensions
Thursday 11/2
9 min AMRAP @ 80-90%
– 200m run
– 6 handstand push-ups / 8 DB push press
– 10 RKB swings
R3M
9 min AMRAP @ 80-90%
– 250/200m row
– 6 toes to bar
– 10 box jumps – SD
R3M
9 min AMRAP 80-90%
– 30 double-unders
– 6 pull-ups
– 10 walking lunges
Friday 11/3
A) E3MOM x 4 sets
– 10-8-6-4-2 deadlift (55-65-75-85-90+%)
– 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 quality:
– heavy double KB complex:
- 10 deadlifts
- 8 cleans
- 6 front squats
– 2 laps waiters walk (1 lap/arm)
– 10-12 BB good mornings @ 20X1 (moderate weight)
– 10 V-ups + 20 hollow rocks
Saturday 11/4
8am Masters
9am CrossFit
10am Intro To CrossFit
Sunday 11/5
8am Endurance
TBD Open Gym