SUNDAY
Sunday Funday!
3 PM Coach’s Choice WOD
MONDAY
9 AM – Obstacle Course
10 AM – Dedicated Mobility
10:30 AM – Gymnastic Clinic
TUESDAY
Deadlift Week 5
Work Sets:
1 set x 1 rep @ 97.5%
Speed Sets:
E2MOM for 2 Rounds
3 reps @ 70%
Assistance Work:
EMOM 6
Odd: 8 Stiff-leg Deadlifts
Even: 8 Bent-over Rows
WEDNESDAY
Find a 1RM weighted Pushup
-then-
2 Rounds for Time:
10 Hand Release Push-ups
15 Toes to Bar
20 Kettlebell Swings @ 53/35#
25 Burpees to a 45# plate
20 Kettlebell Swings
15 Toes to Bar
10 Pullups
Homework: After the workout and off the clock: Zercher carry a heavy sandbag 200 m.
THURSDAY
Find a 1RM Hang Clean and Jerk
-then-
3 Rounds for Time:
10 Hang Cleans @ 135/85#
2 Rope Climbs
-then-
3 Rounds for Time:
10 Jerks @ 135/85#
20 Box Jumps @ 20”/18”
*Cutoff: 20 min
FRIDAY
“Scooter”
With a partner, complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Each partner must complete a full round before tagging the next partner.
*CrossFit Mainsite: Oct. 15, 2015
SATURDAY
CrossFit Total 2
Find 1 RM Clean
Bench Press
Overhead Squat