Week of October 15

Monday 10.15

*Kettlebell*

EMOMx12
Even: 8 Ankles to Bar
Odd: 10 DBL Snatches


4x:50 Max Effort Reverse Grip Pendlay Row
1:300 Rest

3 Sets
1:00 Paralette Flutter Kick
:15/:15 Single Arm Hang"

*Functional Movement*

4 Sets
5 Bench Pres
12 Clapping Push Ups

5-6 Sets
:30/:30 Side Plank Reach Through
12 ATW Toes to Bar
12/12 Archer Rows

3 Rounds
15 Ring Dips
12 Kipping Pull Ups- no butterfly allowed

*CrossFit*

For Time
100 Hang Power Snatch 45#
100 Front Squats 45#
100 Abmat Sit ups

*Strength*

Build to Heavy Set
1 Snatch + 1 Snatch Balance + 1 OHS

5x1 Snatch @90% of complex

4 Sets
7 Back Squat @70%
21 Unbroken Wall Balls

Tuesday 10.16

*Functional Movement*

2000m Row Trial

2 Sets
12 Cal Row
5 Tall Box Jumps
9 Aussie Rows
:45 HS Hold

3 Rounds
25 Wall Balls
15 Ankles to Bar

*CrossFit*

3-2-1-3-2-1
Deadlifts

3 Rounds
15 Deadlifts (205/150)
15 Bar Facing Burpees

Wednesday 10.17

*Functional Movement*

Build to A heavy 5 Rep
"Curtis P"

3 Sets Hard
12 Paused Goblet Squats
9 Cal Row
6 Tall Box Jumps

2 Sets
40m Bear Crawl Drag
:30 Rest
15 Strict Burpees
:30 Rest
100 Double Unders
1:30 rest

*CrossFit*

3x3 Push Press + Split Jerk

12 Minute EMOM
6 Burpees
3 Cleans (135/95)

*Strength*

Build to Heavy Set
1 Power Clean + 1 Clean + 1 Jerk

5x1 Clean and Jerk @85% of Complex

5 Sets
20/17 Cal Bike
30 Unbroken KB Swings

Thursday 10.18

*Kettlebell*

10 sets every :45
8 DBL Clean and Jerk- build from last week

3-3-3-3-
Barefoot Front Squat

4 Sets
14 Nordic Hamstring Curl
8 Long Distance Box Jump- start 3 feet from box- build from last week

*CrossFit*

12-12-12-12
Aussie Row

For Time
50 Ring Rows (feet on box)
50 Wall Balls
50 Pull Ups
50 Wall Balls
50 Toes to Bar
50 Wall Balls

*Strength*

10 Min EMOM
1 Power Snatch + OHS
@65-70%

10 Min EMOM
1 Power Clean & Power Jerk
@70%

Friday 10.19

*Kettlebell*

Strict Press
5x3
-heavy

EMOMx10
Odd:4/4 Bent Press
Even: 7 Parallete Plank Throughs
-build from last week

5 Sets
3 KB Snatch + 3 Clean and Push Press
8 Strict Chin Ups

*Functional Movement*

3 Sets
7/7 Jumping Bulgarian Split Squat
30 Alternating Hands Russian Swings

5 Sets
10 DBL DB Snatch
20 DB Push Press
40 Double Unders
1:00 Rest

*CrossFit*

Deadlift
8-8-8-8

"Elizabeth'd"
21-15-9
Strict Ring Dips
Power Clean and Press (135/95)

*NO PUSH PRESS ALLOWED

Saturday 10.20

*Functional Movement*

3 Sets
20 Renegade Row
:45 L-sit On Rings Flutter Kick

4 working sets
2 Rope Climbs
12 HSPU

15 Minute AMRAP
40m Box Push
15 Front Squats-unbroken
40m Box Push
8 Toes to Bar

*CrossFit*

"Lumberjack 20"

*Strength*

Weekly Make Up

Sunday 10.21

*CrossFit*

Partner Designed Workout

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