Oct 21-27

Sat Oct 21

With A Partner – Alternate Rounds
40 Min AMRAP
20 Rounds
5 Deadlifts 155/105 – RX+ 245/185
5 TTB
10 Rounds
3 Hang Clean 155/105
3 Pull Ups – RX+ Muscle Ups
Finish w/ Max Cals until clock hits 40MIn

Sun 

20-18-16…2
Calories
10-9-8…1
DB Snatch 50/35
Box Step Up w/ DB – RX+ Burpee Box Step Up w/ DB

Monday

Super Set

Box Squat 4×6
Ring Dips 3×12

Metcon:

5 Rounds
3 Min Work 2 Min Rest
200M Run
Max Wall Balls until 3Min

Tuesday 

Z Press 4×6

Metcon:

With a Partner 24 Min AMRAP
Alternate Rounds
4 Box Jump
6 Pull Ups – Rx+ 2 Muscle Ups
8 ABMAT Sit Ups – RX+ GHD/TTB

Wednesday 

Jefferson Deadlift 4×6

Metcon

“G.I Jane”

100 Burpee Pull Ups

Thursday 

Zurcher Squat 2×6
OverHead Squat 2×6 

Metcon:

24 Min EMOM :40 Work :20 Rest
Min 1 Cals
Min 2 Plank Hold
Min 3 Back Rack Step Back Lunges 135/95 (Take from the Rack)
Min 4 Dead Hang Hold from Pull Up Bar – RX+ Add weight
Score total Cals and Lunges Combined

Friday 

“Isabel”- One of the classic CrossFit Benchmarks

30 Snatches for Time 135/95

Strength

2×6 Close Grip Bench Press 
2×6 Tempo Bench at 22X1 pace (2 Second descent, 2 Sec pause, eXplode UP, 1 Sec pause at top)

POPULAR POSTS

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

APR 13 – 19

Saturday For Time (CAP 35:00)w/ a partner… Buy-in: 1000m Run (together)30 Hang Clean @135/9530 SYNC Burpee Over Bar30 Hang Clean @155/10530 SYNC Burpee Over Bar30

APR 6 – 12

Saturday 6 Rounds For Time (CAP 40:00)w/ a partner…10 Alt. DB Devil Press @50/3515 KB SDHP @70/5320 Push Up400m Run (Together)*You need to alternate the

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