Sat Oct 28
With a partner, Split the reps anyway you like
40Min Cap
100/70 Cal
100 Thrusters 45/35
100 Pull Ups – RX+ 20 Rope Climbs
100 Step Back Lunges 95/65
100 Push Ups – RX+ 100 HSPU
100/70 Cal on a different machine
Sun
6 Clean and Jerk 185/125
12 Burpee Box Jump Over 30/24
24 TTB
5 CJ
10 BBJO
20 TTB
4 CJ
8 BBJO
16TTB…..
…
1CJ
2 BBJO
4 TTB
Ends up being 21CJ, 42 BBJO, 84 TTB
Monday
Box Squat 3×3 – Week 1 of new “Bigger Faster Stronger” Cycle
Metcon:
6 Rounds
2 Min Work 2 Min Rest
10/7 Cal
10 Pull Ups – RX+ 3 Muscle Ups
Max DB Snatch Until 2 Min is up – RX+ Mac DBall Clean 100/70
Score Total DB Snatch
Tuesday
Metcon:
39 Min EMOM
Min 1 6 HSPU – RX+ 3 Wall Walks
Min 2 12 KB Swings 70/53
Min 3 1 Heavy Squat Clean Thruster
Score Rounds completed and Thruster Weight
Wednesday
Deadlift 3×3 – Week 1 of new “Bigger Faster Stronger” Cycle
Metcon
PARTNER WOD – AMRAP 24
Alternate Rounds
6 TTB
8 Wall Ball
10 Box Step Up w/ Wall Ball – RX+ 40 Double Unders
*Alternate Rounds with Partner (You go, I go Style)
Thursday
Metcon: – Endurance Benchmark
Pick 1 of the 3
1. Row 5K
2. Bike 15K
3. 24 Min EMOM
Min 1 MaxCal Row
Min 2 12 Box Jumps 24/20 – RX+ 30/24
Min 3 Rest
Score Total Cal
Friday
“Mcghee”- One of the Toughest CrossFit Benchmarks
AMRAP in 30 minutes of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
If you have been coming less than 1 year, do 15 Min instead of 30
Strength
Bench Press 3×3 Week 1 of new “Bigger Faster Stronger” Cycle
