Thanks for helping make our 4th Birthday a blast on Saturay! Can’t wait to see what year 5 brings!
Notable Events
Monday – Start of new Prep Course 7:30-8:30pm
Thursday – Mobility from 6:30-7pm w/ RJ
Saturday – Free Intro to CrossFit class from 11am-12pm
October 15th (Thursday) – No Shower Happy Hour @ TBD
October 24th (Saturday) – Top Golf outing
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Weekly Programming
Monday 9/28
A) 5 sets:
Back squat x 2-3 @ 90%; rest as needed
+
AMRAP in 60 sec, x 5 sets:
– 12 KB swings (70/53)
– Max reps of wallballs (20/14)
R60S between sets
Tuesday 9/29
A) Every 90 seconds x 12 min (8 sets)
– 1 power clean + 2 split jerk
*Hold catch of split jerk 2 seconds. Build to something heavy. Second 4 sets should be tougher.
+
For time:
15 Ground to overhead (135/95, 115/75, 95/65, 75/35)
15 Pull-ups
400m run
12 Ground to overhead (95/65 lbs)
12 Pull-ups
400 Meter Run
9 Ground to Overhead (95/65 lbs)
9 Pull-Ups
400 Meter Run
Wednesday 9/30
A) EMOM x 15 min
1: Bench press x 5 @70%
2: BB bent over rows x 8-10 @ 2011 (moderate)
3: Rest (open up hips)
B) EMOM x 21 min
1: AMRAP ring dips
2: 12 x Weighted sit-up (25+/15+)
3: 10 x BB front rack reverse lunges (135/95, 115/75, 95/65, 75/45)
*If you can go 15+ on ring dips then do the movement strict.
Thursday 10/1
A) Every 3 minutes, for 9 minutes (3 sets):
Deadlift
Build to 60% then…
Set 2 – 6 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
+
Pick depending on rowing ability:
Every 6 min x 3 sets
– Row 1000/800m (advanced)
– 20 burpees over erg
OR
– Row 750/600m (intermediate)
– 16 burpees over erg
OR
– Row 500/400m (beginner)
– 12 burpees over erg
Friday 10/2
A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
3 stop halting snatch deadlift + snatch
*Pause 2 seconds below knee, above knee, at pockets. Reset to ground, then perform another full snatch @ 65-80%.
+
For time:
– 12 Power snatches (115/75, 95/55, 75/35)
– 12 Box jumps – SD (24/20″)
– 9 Power snatches
– 9 Box jumps – SD
– 6 Power snatches
– 6 Box jumps – SD
– Run 400 Meters