October 17 - October 23
Monday
A) Build to heavy split jerk
B) "Grave Digger"
AMRAP-14:
3-6-9-12...
- Shoulder to Overhead (95/65)
*after each rd do 7 Burpee Box jump (24/20)
Rx+
- 135/95
*Score = last completed rd + S2OH + BBJ
Tuesday
A) Build to heavy squat clean
B) 1000m row TT
Wednesday
CrossFit Intervals
"I See Dead People"
EMOM-24:
1 - EB cals
2 - WB (20/14)
3 - T2B
4 - Rest
Rx+
- WB (30/20)
*Score = total reps
ThursdaY
A) Snatch Skill
EMOM-12:
- 1 Tempo power snatch
- 1 Tempo squat snatch
*Tempo is 3sec from floor to mid-thigh
*Start moderate and slowly build to heavy for the day
*Not touch and go
B) "14.1"
AMRAP-10
- 30 DU
- 15 PS (75/55)
Friday
"You Can Run, But You Can't Hide"
FT (CAP-25):
10-1
- Burpee pullup
*200m run before each set
Rx+
- C2B
Saturday
Partner WOD
AMRAP-25 (Teams of 3)
"Sanderson Sisters"
Partner 1 - 250m row
Partner 2&3 AMRAP:
- 5 Curtis Ps (95/65)
- 15 WB situp passes
Rx+
- Curtis P (135/95)
- WB (30/20)
*rotate when each time rower finishes 250m
*score = total rounds on AMRAP