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CrossFit Week of WODs 10.31.16

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Monday 10/31/16 

Happy Halloween!  Normal Schedule Today!

Strength/Skill Work:  Back Squats – Every 2 Minutes for 6 Sets

Sets 1, 3, and 5:  3 Reps @ 80% of your 1 Rep Max

Sets 2, 4, and 6:  1 Rep @ 85, 87, and 90% of your 1 Rep Max

“Heartbreak Kid”

Compare to 5.23.16, 7.10.15, 7.15.14, and 9.6.13

3 Rounds For Time: (15 Min Cap)

10 Front Squats S(115/80) RX(155/105) RTG(185/135)

20 Pull Ups S(12 Pull Ups/Ring Rows) RTG(Chest to Bar)

50 Double Unders  S(25 Dubs/150 Singles)

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Tuesday 11/1/16

“Sandstorm”

4 Min AMRAP:

21-15-9

Power Snatch S(45/35) RX(75/55)

Burpees Over the Bar

4 Min AMRAP:

15-12-9

Power Snatch S(65/45) RX(95/65)

Burpees Over the Bar

4 Min AMRAP:

12-9-6

Power Snatch S(75/55) RX(115/80)

Burpees Over the Bar

*4 Mins Rest Between AMRAPs

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Wednesday 11/2/16

Strength/Skill Work: Hang Squat Clean – 5 Sets of 3 @ 70% of your 1 Rep Max Squat Clean   

“Falling Up”

15 Min AMRAP:

15 Kettlebell Swings S(44/26) RX(53/35)

15 Wall Balls S(14/10) RX(20/14)

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Thursday 11/3/16

Bring-A-Friend Thursday!

“Moondance” – In teams of 2

18 Min AMRAP:

12/8 Calorie Row

12 Box Jumps S(20/16) RX(24/20)

60 FT Sled Sprint S(90/45) RX(135/90)

*One person completes a full round, then partner goes. 

Core WOD

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Friday 11/4/16

Strength/Skill Work: Power Cleans and Push Jerks – 10 Mins to work up to a moderate set of 3 UB Reps (approx. 10-20% above WOD weight, working on cycling)

“Open WOD 13.4” – Compare to 1.8.16, 1.13.14, and 6.11.13

7 Min AMRAP Ladder

(3, 6, 9, 12, 15, 18….)

Clean and Jerks S(95/65) RX(135/95)

Toes to Bar S(Knees to Chest)

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Saturday 11/5/16 – Bring-A-Friend Saturday!

“Running Barbara”

22 Min AMRAP:

400 M Run

20 Pull Ups S(Ring Rows)

30 Push Ups S(Banded Push Ups)

40 Sit Ups

50 Air Squats