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CrossFit – Mon, Oct 21 General Warm-up (Checkmark) Junkyard dog warm-up AMRAP 5:Partner A: 6 jumps around partnerPartner B: 6 jumps around partnerPartner A: 6 jump over and crawl under partnerPartner B: 6 jump over and crawl under partner Power Snatch (Pre-workout On a 10:00 clock: Build to a heavy 3-rep power snatch – Perform […]

CrossFit – Sun, Oct 20

CrossFit – Sat, Oct 19 Metcon (Time) Partner WOD 3 Rounds For Time: 800m Run 6 Rope Climbs 12 Thrusters 135/95 run together split reps 3 pull-ups or T2B per rope climb

CrossFit – Fri, Oct 18 Deadlift (Pre-workout: EMOM 9: 1 deadlift ) Back Squat (heavy set of 10) Metcon (Time) Every 2 Minutes (Until 65 reps) 20 Box Jumps or Step-ups Max HSPU Scale with Push-ups

CrossFit – Thu, Oct 17 Pick one lift Push Jerk (Weight) 2 sets of 5 reps at 50-60%+3 sets of 4 reps at 60-70%+2 sets of 3 reps at 70-80% Split Jerk (Weight) 2 sets of 5 reps at 50-60%+3 sets of 4 reps at 60-70%+2 sets of 3 reps at 70-80% Metcon (Time) Partner

CrossFit – Wed, Oct 16 Pick one lift Power Clean (Weight) 2 sets of 5 reps at 50-60%+3 sets of 4 reps at 60-70%+2 sets of 3 reps at 70-80% Squat Clean (Weight) 2 sets of 5 reps at 50-60%+3 sets of 4 reps at 60-70%+2 sets of 3 reps at 70-80% Metcon (Time) 21-15-9

CrossFit – Tue, Oct 15 General Warm-up (Checkmark) 1 set:5 inchworm + push-ups5 over/under-the-fence/direction100-meter jog 1 set:5 push-ups from the knees5 elbow-to-instep/leg100-meter run (faster) 1 set:5 push-ups:20 Samson stretch/leg 241015 (Time) – RX –3 rounds for time:21 push-ups12 hang power cleans (95/135 lb)800-m run – INTERMEDIATE –3 rounds for time:15 push-ups12 hang power cleans (65/95

CrossFit – Mon, Oct 14 General Warm-up (Checkmark) 2 rounds:200-meter jog10 toe touches10 calf raises10 unweighted good mornings5 inchworm + 1 push-ups Deadlift (Pre-workout: EMOM 9: 1 deadlift ) 241014 (Time) – RX –10 rounds for time:30 double-unders3 deadlifts (205/315 lb) – INTERMEDIATE –10 rounds for time:20 double-unders3 deadlifts (155/225 lb) – BEGINNER –10 rounds

CrossFit – Sun, Oct 13

CrossFit – Sat, Oct 12 Team of Three (Calories) AMRAP 30 120/90 Calorie Bike 90 Power Snatches 115/85 120/90 Calorie Bike 90 Clean & Jerks 135/95 Max Calorie Bike -One person works at a time -Split reps as you’d like -Mixed Team Calories – 2 Guys, 1 Girl 110 – 2 Girls, 1 Guy 100