CROSSFIT

Monday 10/26

In 12 Minutes:
10-6-4-10
Bench Press

“CONDITIONING”

“Gold”
100 Rounds for Time:
1 Power Clean (145/95)
1 Burpee Pull-up

“Silver”
75 Rounds for Time:
1 Power Clean (95/65)
1 Burpee Pull-up

“Bronze”
50 Rounds for Time:
1 Power Clean (65/45)
1 Burpee Pull-up

(Time Cap: 20 minutes)

Tuesday 10/27

“CONDITIONING”

AMRAP 10 minutes
50/35 Cal Row
25 KB SDHP (70/55)

– Rest 5:00 –

AMRAP 10 minutes
50/35 Cal. Bike
25 Goblet Squats (70/55)

“Midline”

Bar Tuck Hold
4 x :15 on/1:00 off
Note: Feet and knees together.
Knees in chest = tight tuck.

Wednesday 10/28

“PRIMER”
4 Rounds for Quality
4 Wall Walks
4/4 Turkish Get-ups

“CONDITIONING”

Teams of 2 – EMOM

AMRAP 16 minutes
5 Deadlifts (225/155)
5 C2B
5 T2B
5 C2B
5 T2B

– Rest 1:00 –

AMRAP 5 minutes – Trade as Needed
Max DU

Thursday 10/29

“STRENGTH”

Every 2:00 x 5 Sets:
4 Hang Power Snatch

“CONDITIONING”

6 Sets:
AMRAP 4 minutes:
750/600m Row
MAX 60ft SA Farmer Carry (50/35)
Rest 1:00

Friday 10/30

“PRIMER”
EMOM 20 minutes:
1- :30 Alt Single Arm Russian KBS
2- :30 V-Ups
3- :30 SA DB OH Squat
4- :30 Shoulder Taps

“CONDITIONING”

Crossfit Open 18.2

For Time:
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 50/35 lb)
Bar-Facing Burpees

Then, “18.2 A”

1 rep max Clean

(Time Cap: 12 minutes)

Saturday 10/31

“CONDITIONING”

TEAMS OF 2 – Trade Rounds

Part A:
20 Rounds:
10 Alt SA Thrusters
5 Burpees to a plate

– Rest 3 –

Part B:
4 Rounds:
200m Run
20 Plate G20
20 Plate OH Lunge

BOOTCAMP

Monday 10/26

“STRENGTH”

EMOM 16 minutes w/ landmine
1- 6/6 Single Leg RDL
2- 12 Alt. Reverse Lunges
3- 12 Hack Squats
4- Rest

“CONDITIONING”

For Time:
1500/1000m row
50 Weighted DB Box Step Overs (1 DB)
3000/2000m bike
50 DB Good Mornings (1 DB)

Tuesday 10/27

“CONDITIONING”

EMOM 5 minutes:
5 DB Power Cleans
10 Sit-ups

– Rest 2 –

EMOM 7 minutes:
5 DB Squats
5 Box Jumps (24/20)

– Rest 3 –

EMOM 10 minutes:
5 DB Thrusters
5 burpees Over DB

Wednesday 10/28

“CONDITIONING”

Teams of 2.

“Tailpipe”

3 Rounds (Each)
250m Row
Partner holds 2 Kettlebells (55/35) in the front rack position

You may not start rowing until your partner has established the rack position. If your partner drops the KBs before the row is complete, you must discontinue rowing until the static hold is reestablished.

AMRAP 10 minutes:
20 Alt Dead Bugs
20 Squats
20 Alt Bird Dogs
20 Push-ups

Thursday 10/29

“STRENGTH”

EMOM 12 minutes:
1- 6/6 Half Kneeling Press
2- 12 Tall Kneeling Press
3- 6/6 Meadows Row

“CONDITIONING”

For Time:
Buy-In: 32 cal bike

Directly into, 3 Rounds of:
32 Single-Arm Dumbbell Hang Clean-and-Jerks (50/35) (alternating)
32 Box Jump Overs (24/20)

Cash-Out: 32 Burpees Over a Dumbbell

Friday 10/30

“CONDITIONING”

AMRAP 10 minutes:
35/25 Cal. Row
25 KB SDHP

– Rest 5:00 –

AMRAP 10 minutes:
100 Single Unders
25 Goblet Squats

– Rest 5:00 –

For Time:
100 Situps

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WODS 5/24

Monday 5/24 “STRENGTH” In 15:00: 1RM Back Squat “CONDITIONING” “Grace” 30 Clean and Jerks “Gold” – 135/85 “Silver” – 95/65

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WODS 5/17

CROSSFIT Monday 5/17 “GYMNASTICS” EMOM 9 minutes: 1st Minute: 5 HSPU -or- Progressions 2nd Minute: 5 Candlestick Roll-ups 3rd Minute:

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