Tuesday - 161018
Strength: E2MOM for 14min: Power Clean + Front Squat + Jerk (1+1+1) Metcon: AMRAP in 14min of: 8 S2OH (#50/35) 12 Wallballs 16 Situps Skills: Pistol Squat Progressions
Monday - 151018
Strength: Bent-Over Row 5-5-5 Metcon: For time: 10 KB Clean and Jerks (#24/16, x1) 50 Double Unders 10 KB CnJ 50 Air-Squats 10 KB CnJ 50 Situps 10 KB CnJ 50 Pushups Endurance: 6 Rounds: every 4min Run 400m Max Wallballs in remaining time (#10/6) 1min rest between
Sunday - 141018
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: 5 Rounds for time: Run 200m 4 Squat Cleans (#80/55) 8 HSPU
Saturday - 131018
Skill: Power Snatch Metcon: "Randy" For time: 75 Power Snatches (#35/25) Endurance: AMRAP in 35min in pairs: 10-20-30... Db Thrusters Box Jumps 400m run after each round Competitors: A. "CrossFit total" Sum of the Best of Each Lift: Back Squat Shoulder Press Deadlift Athlete gets
Friday - 121018
Strength: DB Push Press 5 sets for max reps unbroken *increase load between sets if possible *only use weights you can do atleast 5 reps with *rest as needed Metcon: For time: 15-12-9-6-3 DB Burpee-Power Clean 10m DB Front Walking Lunges RX: (#22.5/15, x2) Skills: Double Unders and
Thursday - 111018
Skill: Ring Muscle-ups Metcon: AMRAP in 20min of: 20 Air-Squats 10 Kettlebell Swings (#32/24) 5 Ring Muscle-ups
Wednesday - 101018
Strength: Hang Power Clean 3-3-3-3-3 Metcon: In teams of 3 for time: 150 Thrusters (#43/30) 150 Pullups *one works, one rest, one holding a sandbag (#60/45) Endurance: For time: Run 1000m Then: 3 rounds 30 Goblet squat(#24/16) 30 Kettlebell Swings (#16/12) 30 burpees Then: Run
Tuesday - 091018
Strength: Weighted Pullups 5-5-5-3-3-3 Metcon: AMRAP in 16min of: 7 Overhead Squats (#60/40) 14 Pushups 28 Double Unders Skills: Double Unders and Rope Climb
Monday - 081018
Skill: Kipping Toes-to-bar Metcon: 2 Rounds for time: Run 800m 21 Toes-to-bar 21 Deadlifts (#100/70) 21 V-ups Endurance: EMOM 30min (6 rounds) 1: 12 Plate G2OH (#15/10) 2: 12 Clapping push ups 3: 12 Medball situps 4: 12 Wallballs (#10/6) 5: Rest
Sunday - 071018
Strength: E3MOM for 15min: Front Squat 2-2-2-2-2 Metcon: For time: -2 Rounds of: 9 Power Cleans (#60/40) 8 Bar facing burpees 2 Rope Climbs -2 Rounds of: 6 Power Cleans (#80/50) 8 Bar facing burpees 2 Rope Climbs -2 Rounds of: 3 Power Cleans (#100/70) 8 Bar
Saturday - 061018
Strength: 5 Sets for load: 2 Push-Press + 2 Push-Jerks Metcon: 3 Rounds for time: 25 Pullups 25 Box Jumps Endurance: In teams of 3: 2 Rounds: 100 Cal Row 100 Box jump overs 100 Thrusters (#20/15) 100 Bar facing burpees Competitors: A. Snatch practice: 10min on each to build
Friday - 051018
Strength: Clean and Jerk - 20min to find RM1 Metcon: "Karen" For time: 150 Wallball Shots (#10/6) Skills: Handstand progressions
Thursday - 041018
Skill: Mini tests 1 attempt for each: 500m Row Max time handstand hold (wall) Broad Jump (3 attempts) Metcon: AMRAP in 10min of: 1-2-3-4-5-6... etc Thrusters (#60/40) Bar facing burpees
Wednesday - 031018
Strength: Floor Press 10-8-6-4-2 Increase load every set Metcon: In Pairs for time: 60 HSPU 80m Walking Lunges 100 Kettlebell Swings (#24/16) 80m Walking Lunges 60 HSPU (20min timecap) Endurance: 5 Rounds for time: 800m run 30 kb sdhp (#24/16) 30 push ups
Tuesday - 021018
Core Strength: 5 sets: 10 GHD Back extensions (use weight if needed) 30-60sec Plank Metcon: AMRAP in 20min of: 10 DB Hang Clean and Jerks (#22.5/15, x1) 20 Knees-to-elbows 400m Run Skills: Handstand Hold Progressions
Monday - 011018
Strength: Back Squat 4-4-4-4 Metcon: 7 Rounds for time: 30 Double Unders 3 Power Cleans (#70/45) 3 Bar Muscle-ups Endurance: For time: 50 Wallballs 30 Box jumps 40 Wallballs 30 Box jumps 30 Wallballs 30 Box jumps 20 Wallballs 30 Box jumps 10 Wallballs 30 Box jumps *EMOM -