Training September 30th- October 6th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Cycle: Week 7 of 7

Find a 1RM Back Squat

Warmup

E1.5MOM for 5 Rounds

5-4-3-2-1 Back Squat

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

-then-

E2.5MOM for 3 Rounds

1 Back Squat

-then-

E3.5MOM for 3 Rounds

1 Back Squat

-then-

5 Minutes: Athlete’s Choice:

Rest and take one more attempt if you want it, or if you’re done for the day, cheer on your classmates.

TUESDAY

Find a 1RM Power Snatch + Overhead Squat

-then-

“Shredder”

3 Rounds:

10 Evil Wheels

15 Power Snatches @ 105/70#

75 Double Unders

*Time Cap: 20 min

WEDNESDAY

“Lucky 7s”

Version E

In 7 minutes

Run 800m

Max Reps Chest to Bar Pullups

*Each CTB Pullup earns 5 points.

In 7 minutes

Run 400m

Find a 1RM Power Clean and Jerk

*Each pound earns 1 point.

In 7 minutes

Run 800m

Max Reps Goblet Squats at 35/26#

*Each Goblet Squat Earns 2 points.

*Score is total points from all three parts.

THURSDAY

Skill Work on Handstand Pushups

-then-

Test Max Set of Handstand Pushups (HSPU cycle starts next week!)

-then-

E1.5MOM for 12 Rounds

1-8 Handstand Pushups, you choose the difficulty

FRIDAY

“Jenny”

AMRAP 20

20 Overhead Squats @ 45/35#

20 Back Squats @ 45/35#

400m Run

Link to crossfit.com hero workout.

SATURDAY

“Fireteam”

Teams of 3

AMRAP 30

40 Strict Pullups

60 Bench Press @ 135/85#

80 Deadlifts @ 135/85#

*Change partners whenever you want, but you have to tag them when you change. One barbell per team.

*Scored by total reps.