Welcome Baby Logan + RJ Send-Off! (Programming Overview: Oct. 8-14)

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Screenshot 2018-10-08 at 7.35.40 AM

A huge congrats goes out to Coaches Kat and Jon on the arrival of their baby boy and newest member of the EDCF family, Logan Frederick Bunner. Logan was born on 10/5 at 6:01pm weighing in at 7lb 13oz.

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We wish Coach RJ the best as she travels to Spokane, WA this week to compete in the 2018 USA Powerlifting Raw Nationals!


 

Monday 10/8

A) Every 5 minutes x 3 sets

– 10 back squats

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 10 double KB deadlifts 53/35

3: 20 double unders + 4-8 pull-ups

 

Rx+: 70/44 KBs, and CTB pull-ups

 

Tuesday 10/9

A) Every 2 minutes x 8 sets:

– 1 pause clean + 1 front squat + 1 split jerk

*Build to a heavy set.

 

B) For time:

– 800m run

+

4 rounds:

– 6 power cleans (135/95)

– 6 shoulder to overhead

– 6 burpees over the barbell

+

– 800m run

 

RX+ 155/105.

 

Wednesday 10/10

A) Every 90 seconds x 8 sets:

– 2 bench press @ 32X1 tempo

– 4 weighted or 2-4 negative pull-ups

*start bench press weight at heaviest set of 3’s weight from last week.

 

B) Every 3 minutes x 4-7 sets:

– 250/200m row

– 10 RKB swings (53/35)

– 4-8 toes to bar

 

Thursday 10/11

A) Every 2 minutes x 8 sets:

– 3 stop snatch pull + snatch

*Pauses at below knee, above knee, & high hang.

 

B) 6 rounds for time:

– 6 power snatches (95/65)

– 6 overhead squats

– 36 double unders

 

RX+ 115/75.

 

Friday 10/12

A) E3MOM x 6 sets

– 3 deadlifts @ 3111 tempo

– 8 L-seated DB press @ 2111 tempo

 

B) 3 sets for time:

– 8/side double KB front rack rear foot elevated split squats

– 8/side bent over rows

– 10 slide hamstring curls @ 20X1

– 8-10 barbell abdominal rollouts @ 2111

 

Saturday 10/13

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/14

8am Endurance

10-12pm Open Gym

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