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)
