Monday 22nd October – Sunday 28th October

 

Monday 22nd October – Sunday 28th October

  October 21, 2018

Monday 22nd Oct

A – EMOM 12 mins:
1- 6 Push Jerks, 75%
2 – REST
3- 5 Push Jerks, 80%
4 – REST
5- 4 Push Jerks, 85%
6- REST

B – x2 Rounds (go in heats if needed)
2min max effort Calories (row, ski or Bike)
Into 2min AMRAP
7 Deadlifts 100/70kg
10 Toes to Bar
REST 2mins
Score calories + reps for total reps per round

Tuesday 23rd Oct

EMOM 35mins – 40 sec on 20 sec off (7 rounds)

1. Deadlift @30%
2. STOH (same bar as DL)
3. ROW or SKI for cals
4. Box jump overs 24/20″
5. 1x KB hang clean and press 24/16kg

Score each round for reps

Wednesday 24th Oct

A – Clean and Jerk (19min clock)
E2MOM – 6 reps, 70%
E2MOM – 6 reps, 70%
REST 1 min
E2MOM – 5 reps, 75%
E2MOM – 5 reps, 75%
REST 1 min
E2MOM – 4 reps, 80%
E2MOM – 4 reps, 80%
REST 1 min
E2MOM – 3 rep, 85%
E2MOM – 3 rep, 85%
(Remember these % are a guide, decrease the starting % if needed)

B – 3 rounds for time (time cap 12mins)
200m Run
10 C2B pullups
5 Clusters 60/40kg
Rest 60secs

Thursday 25th Oct

A – Gymnastic EMOM 15mins (for quailty of movement)
Do not exceed 40 seconds worth of work
1. Handstand Hold
2. Strict Pullups or Ecc Lowers
3. Push ups on DB’s

B – “Helen”
3 rounds for time (time cap 16mins)

400m Run
21 KB Swings 24/16kg
12 pullups

Friday 26th Oct

Halloween WOD – In Pairs

0-13mins – Find Max weight and reps,
bar from floor, STOH

Score = Kg’s x STOH reps

14-16mins – max Calories as a Team on 1 machine

17-30mins – 13min AMRAP

66 DB thrusters 22.5/15kg
66 Ab mat sit ups
100m Run relay
66 DB Burpee Deadlifts 22.5/15kg
66 DB Push Press 22.5/15kg

Saturday 27th Oct

A – Front Squat Every 2:00 x 6 sets
3 Reps, 1st rep with 3 sec pause bottom position

B – AMRAP 12 mins
32 DU
16 Hand-Release Push-Ups
8 Power Snatch 60/40kg

 

 

CrossFit Team WOD –
In teams of 2 – split calories and reps as you wish.
1 working 1 resting

0-10mins – AMRAP
20 calories ROW
10 squat cleans 50/35kg

10-15mins – REST

15-25mins -AMRAP
20 calories SKI
10 STOH 50/35kg

25-30mins – REST

30-40mins – AMRAP
200m RUN
10 Clean and Jerks 50/35kg

Sunday 28th Oct

A – In a 12min window: Establish a max for: 2 . 1 . 1 Snatch
(cycling the bar over the first two reps. From here, 2 x reps w/ 10sec rest between)

B – AMRAP 20 mins
400m run
30 hang snatches, 35/ 20kg
15 Burpee Over Bar

WP Facebook Auto Publish Powered By : XYZScripts.com
>