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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

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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