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CrossFit – Tue, Nov 1 Snatch (Power Snatch + Hang Snatch 5 Sets: 1 Power Snatch 1 Hang Squat Snatch Performed @ 75-80% 1RM Snatch ) Metcon (Time) <p>5 Rounds For Time</p><p>800 m Run</p><p>30 Wallballs&nbsp;</p><p> </p><p>35 minute time cap</p>

CrossFit – Mon, Oct 31 Shoulder Press (Strict Press 3-5 Sets: 1-3 Reps @ 80-85% *Rest As Needed Between Sets )

CrossFit – Sun, Oct 30

CrossFit – Sat, Oct 29 Metcon (Time) <p>Partner WOD</p><p>5 Rounds</p><p>10 Deadlifts</p><p>8 Hang Cleans</p><p>6 Push Jerks</p><p>4 Rope Climbs</p><p> </p><p>200 DU</p><p> </p><p>5 Rounds</p><p>10 Deadlifs</p><p>8 Hang Cleans</p><p>6 Push Jerks</p><p>4 Rope Climbs</p><p> </p><p>200 DU</p><p> </p>

CrossFit – Fri, Oct 28 Back Squat (4-5 Sets 1-3 Reps at 75-80%) Metcon (AMRAP – Reps) <p>10 Rounds x AMRAP 2:</p><p>15/12 Calorie Assalt Bike</p><p>Max Burpee Box Jump Overs (24/20")</p><p> </p><p>REST 1 Minute Between Rounds</p><p> </p><p>Goal is to complete the bike in 1:30</p><p>Step-ups are considered RX</p><p>Score is total Burpee Box Jump Overs</p>

CrossFit – Thu, Oct 27 Metcon (AMRAP – Rounds and Reps) <p>50m Farmers Carry (to the 25 and back)</p><p>2 Air Squats&nbsp;</p><p>2 Push-ups</p><p>50m Farmers Carry</p><p>4 Air Squats</p><p>4 Push-ups</p><p>….</p><p>Continue to add 2 reps after every Farmers Carry</p><p> </p><p>KB (24/16kg)</p>

CrossFit – Wed, Oct 26 Deadlift (4-5 Sets 1-3 Reps 75-80% 1RM Deadlift) Metcon (AMRAP – Reps) <p>On the 6:00 x 5 Rounds:</p><p>1,000/800m Row</p><p>Max Bodyweight Reps</p><p> </p><p>Round 1: C2B</p><p>Round 2: HSPU</p><p>Round 3: T2B</p><p>Round 4: Alternating Pistols</p><p>Round 5: 10m Shuttle Runs</p><p> </p><p>Row should be completed in 5 minutes or less</p><p>1 x 10m shuttle run = 1 Rep</p><p> </p><p>RX C2B

CrossFit – Tue, Oct 25 Squat Clean and Jerk (5 Sets 3 Squat Cleans + 1 Jerk 75-80% 1RM Clean & Jerk) Metcon (Time) <p>10 Rounds For Time</p><p>3 Snatches 135/95</p><p>3 Over the Bar Burpees</p><p> </p><p>RX 95/65</p>

CrossFit – Mon, Oct 24 Shoulder Press (Strict Press 4-5 Sets 1-3 Reps @ 75 -80%) Country Roads (AMRAP – Reps) <p>AMRAP 10:</p><p>1 MILE Run</p><p>Max Calorie Echo Bike</p><p> </p><p>Rest 4 Minutes</p><p> </p><p>AMRAP 8:</p><p>1200M Run</p><p>Max Calorie Echo Bike</p><p> </p><p>Rest 3 Minutes</p><p> </p><p>AMRAP 6:</p><p>800M Run</p><p>Max Calorie Bike</p><p> </p><p>Modify the run with a row</p><p> </p><p>RX – 1,200m / 800 / 600</p>

CrossFit – Mon, Oct 24 Shoulder Press (Strict Press 4-5 Sets 1-3 Reps @ 75 -80%) Country Roads (AMRAP – Reps) <p>AMRAP 10:</p><p>1 MILE Run</p><p>Max Calorie Echo Bike</p><p> </p><p>Rest 4 Minutes</p><p> </p><p>AMRAP 8:</p><p>1200M Run</p><p>Max Calorie Echo Bike</p><p> </p><p>Rest 3 Minutes</p><p> </p><p>AMRAP 6:</p><p>800M Run</p><p>Max Calorie Bike</p><p> </p><p>Modify the run with a row</p><p> </p><p>RX – 1,200m / 800 / 600</p>