Friday - 261018
Strength: Press 5-5-5 Metcon: AMRAP in 16min of the ladder: 3-6-9-12... Deadlifts (#100/70) HSPU 35 Double Unders after each set Skills: Handstand Pushups (strict and kip)
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Thursday - 251018
Skill: Handstand hold/walk Metcon: For time: Run 800m 60 KB Snatches (#24/16) 40 Burpees 20 Hang Squat Cleans (#50/35)
Wednesday - 241018
Strength: 6 Sets for load: Push Press + Split Jerk (2+1) rest 2min Metcon: "Jackie" For time: Row 1000m 50 Thrusters (#20/15) 30 Pullups Endurance: 5 Rounds for time: 400m run 15 Burpee Box Jumps 15 Thrusters (#20/15) 15 Sumo-Deadlift High Pull (#20/15)
Tuesday - 231018
Strength: Tempo Front Squats @33X1 3-3-2-2-2 Metcon: 4 Rounds for max reps (db snatch): 3 min AMRAP: 15 Wallballs (#10/6) 12 Toes-to-bar 9 Box Jump overs AMRAP of DB snatch (#22.5/15) in the remaining time *rest 1min between rounds
Monday - 221018
Skill: Kipping Pullups Metcon: For time: 5-4-3-2-1 Ring Muscle-ups 20 DB Goblet Squats (#22.5/15) Run 200m Endurance: In Pairs, AMRAP in 36 min of: Partner a run 400 m while partner b does max kb swings (#24/16)
Sunday - 211018
Strength: Strict HSPU 5 sets of max reps rest 2min between Metcon: In Pairs, i-go-you-go for AMRAP in 20min: 5 Deadlifts 4 Hang Power Cleans 3 Front Squats RX: #60/40
Friday - 191018
Strength: Turkish Get-up 3-3-3-2-2-1 (each arm) Metcon: For time: 20 Box Jump overs 30 DB Snatch (#22.5/15) 40 Ring Dips 30 DB Snatch 20 Box Jump overs Skills Pistol Squat progressions
Thursday - 181018
Skill: Power Snatch Metcon: For time: 30 Toes-to-bar 15 Power Snatches (#40/30) 20 Toes-to-bar 12 Power Snatches (#50/35) 10 Toes-to-bar 9 Power Snatches (#60/40)
Wednesday - 171018
Skill: Handstand hold/walk practice for 12mim Metcon: 6 Rounds for time: 4 Bar Muscle-ups 12 Pistols 40 Double Unders Endurance: For time: Run 800m 50 Box Jumps Run 800m 50 KB Squat cleans (#24/16, x1) Run 800m 50 Jump Squat Run 800m 50 Burpees
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