Sunday, October 30 - Saturday, November 5

Sunday, October 30 - No Class

 

Monday, October 31

Skill Work: Ring/Bar Muscle-Up Practice & Progressions or Double/Triple Under Practice

WOD: 14 Minute AMRAP

CrossFit Games Open 15.3

  • 7 Muscle-Ups
  • 50 Wall Balls (14/20) (9/9)
  • 100 Double Unders

 

Tuesday, November 1

Strength: Deadlift

  • 5x5

WOD: 3 Rounds for Time

  • 15 Hang Snatch (63/95)
  • 10 Bar-Facing Burpee

*2 - 50 ft. Sled Push between each round (25/45). End WOD on sled push.

 

Wednesday, November 2

Strength Part 1: 3 Rounds

  • 5 Strict Pull-Up
  • 5 Kipping Pull-Up
  • 5 Chest to Bar Pull-Up

*Goal is to complete this series unbroken. Scale reps and movements accordingly. 

Strength Part 2: 3 Rounds

  • 20 Back Extensions
  • 20 PVC Sit-Ups

WOD: Max Attempts For Time

2 Attempts

  • 400M Sprint (or 26 - 50 ft. Shuttle Sprints)

*2 minute rest between each 400M efforts.

Olympic Lifting - 6:00PM

  • Press in Split - 3x3
  • Power Clean + Clean + Hang Clean (above the knee) + Power Jerk + Split Jerk - 5 sets
  • Clean Pull w/ 3 second Pause (2 in. off floor, above knee, & hip) - 3x3

Accessory Work

  • Back Squat - 1x10 (60%); 1x8 (70%); 1x6 (75%); 1x4 (80%)
  • Front Squat - 1x5 (60%); 3x5 (70%)

 

Thursday, November 3

Strength: Hang Squat Clean + Squat Clean

  • 5 sets

WOD: 21 Minute EMOM

Minute 1:

  • Row (15/18 calories)

Minute 2:

  • 12 Power Clean (83/115)

Minute 3:

  • Rest

 

Friday, November 4

Strength: 10 Minute MOMO

Back Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 21-15-9 for Time

  • Jerk (83/115)
  • Knees to Elbow

 

Saturday, November 5

Partner WOD: 28 Minute AMRAP

  • 30 Push-Ups
  • 40 Box Step-Ups (20/24)
  • 50 KB Swings (35/55)
  • 60 MB Over the Shoulder Toss (14/20)
Posted on October 30, 2016 .