Sat Oct 7
With a partner – 1 working, 1 resting.
Split the work however you like.
2 Rounds – 45 Min Cap
1000M Run or 100 Cal
100 Russian KB Swings 70/53
100 Step Ups with KB
Sun
20 Min AMRAP
2 Hang Snatch 95/65
2 Burpee Over Bar
200M Run
4 Hang Snatch
4 Burpee
200M Run
6,6
200M Run
8,8 etc (Keep the run 200M)
Monday
3×3 Front Squat – Week 2 of Strength Cycle
Metcon:
12 Min AMRAP
3-6-9-12…
Single DB Thrusters 50/35
Pull Ups – RX+ 1,2,3,4,5 Ring Muscle Ups
Tuesday
3×3 Push Press – Week 2 of Strength Cycle
Metcon:
24 Min EMOM
Even Min:2 Snatch 155/95
Odd Min: Max Cals
Use the 1st 4 min as a warm up.
Scale the snatch to the heaviest weight you think you can make all the 20 reps (2 reps every other min for 20 min)
Score total Cals the last 20 min.
Wednesday
3×3 Sumo Deadlift – Week 2 of Strength Cycle
Metcon
10 Rounds
3 Wall Walk
6 TTB
9 Wall Ball
RX+ 1 PegBoard Climb After Rounds 2,4,6,8,10
Thursday
3×3 Back Squat – Week 2 of Strength Cycle
Metcon:
24 Min EMOM
:45 Work :15 Rest
Min 1 Box Step Ups 70/53# KB
Min 2 KB Swing
Min 3 Burpee Box Jump
Min 4 Rest – RX+ 2 Rope Climb
Score Total Reps
Friday
“DT” – One of the Classic CrossFit Benchmark
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
Strength
3×3 Bench Press – Week 2 of Strength Cycle
(If you used a specialty bar this week, use the same one today)
