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
Author: Ryan Savard
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:
– 10 DB bicep curls
– 10 DB rollback tricep extensions
Tri-Phasic 1.1
A) 5 sets:
– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
- 4 tall box jumps (step down)
- 4 weighted jumps
- 4 broad jumps
B) 5 sets:
– bench press x 2 @ 80-88% (w/ 6 sec eccentric
– immediately followed by
- 4 strict pull-ups
- 4 plyo push-ups
- 4 med ball chest tosses
*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.
C) 3 sets of each (complete each movement before moving to the next):
– 8 DB step-ups / side
– 8 DB bent over row / side
– 8 DB/BB bicep curls
– 8 DB tricep skull crushers
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.
So Long Coach Mitch!
Coach Mitch and wife Liz are leaving us to start the next chapter of their lives in Michigan at the end of the week. Mitch and Liz fit right in with our community from day one and this is surely a sad goodbye. Mitch is a stand up guy, a knowledgable coach, and his next gym community will be lucky to have him (Liz too!). We wish you two the best and know that y’all are always welcome back should you find yourself in East Dallas. Good luck and we will miss you man!
Make sure to stop by Mitch’s last class on Thursday evening and give him a big, sweaty, post-WOD hug!
Programming Overview: Oct. 30 – Nov. 5
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
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
6 rounds total w/ a partner (alternating each round):
– 250/200 m row
– 10 power cleans (135/95, 115/75, 95/65)
– 40 double unders (80 singles)
+
6 rounds total w/ a partner (alternating each round):
– 200m run
– 10 front squats
– 10 burpees over the bar