Strength Back Squat 65% X’s 5 reps 75% X’s 5 reps 85% X’s Max reps **Superset w/ 12 Alternating Dumbbell Reverse Lunges WOD 2min AMRAP X’s 5 10/7 Cal Bike/Row 10 Toes-to-Bar Max Front Squats (155/105) -Rest 90secs
2020 10 18
Accessory With a Partner 8min AMRAP 20 Cal Bike/Row 20 Power Snatch (95/65) -Rest 2mins 8min AMRAP 20 Cal Bike/Row 30 Overhead Squat (95/65) -Rest 2mins 8min AMRAP 30 Burpees 20 Power Cleans (95/65) -Rest 2mins 8min AMRAP 20 Burpees 30 Front Squats (95/65)
2020 10 16
Accessory 8min AMRAP Pullups or Ring Row *EMOM Until Time Cap: 5 Dumbbell Thruster WOD Every 4min X’s 5 Sets 20/15 Cal Bike 10 Bench Press w/ 50-60% 1RM
2020 10 15
Oly EMOM X’s 10 Min 1-3: 3 Power Clean Min 4-6: 2 Power Clean Min 7-10: 1 Power Clean *Build Loads Across Sets WOD EMOM X’s 16 O: 15 Wallballs (20/14) E: 15 Kettlebell Swings (53/35) RX+: 20 Reps Each Min **Optional Accessory** Weighted Plank X’s 1min X’s 3 Sets
2020 10 14
Accessory In Teams of 2 9min AMRAP 20 Overhead Walking Lunge w/ 45/25 Plate 20 Ambit Situps *Split the Work as Needed -Rest 2mins- 7min Cap 1 Mile Run (Switching Every 200m) -Rest 2mins WOD For Time (15min Cap) 42-30-18 Front Squat (135/95) Burpee Over Bar Pushups
2020 10 13
Oly 10min EMOM 3 Hang Power Snatch @ 60-70% WOD 20min AMRAP 9/7 Cal Bike/Row 7 Pull Ups 7 Clean & Jerk (115/75)
2020 10 12
Strength CrossFit Total 40min Timer 0-15: Back Squat 1RM 15-25: Shoulder Press 1RM 25-40: Deadlift 1RM **Optional Finisher** Extra Credit 5k Row w/ a Partner Switching Every 1min
2020 10 11
Accessory In Teams of 3, Complete 5 Rounds Each for Max Reps Station 1: 100m Farmer Carry Station 2: AMRAP of 5 Push Press (75/55) + 30 Double Unders Station 3: AMRAP Cal Bike *1 Partner Per Station, Partners Rotate as a Group as Soon as Teammate Completes the FC
2020 10 09
Strength EMOM X’s 12 O: 10 Dumbbell Floor Press (50/25) (Can Go Heavier if You Need to) E: 10 Pull Ups -Directly Into- EMOM X’s 12 O: 12/9 Cal Bike E: Max Wallballs -Directly Into- EMOM X’s 12 O: 15 Kettlebell Swings (53/35) E: Max Pushups
2020 10 08
Oly 20min Window Find 2RM Hang Snatch + Find 1RM Hang Clean & Jerk WOD 1k Meter Row Time Trial
2020 10 07