Main – CrossFit
Snatch (5×1 @ 80% then 5 mins to work up to a max for day)
Clean and Jerk (5×1 @ 80% )
Metcon (Time)
4 rounds
run or row 400/500 depending on if wet
7 hang cleans full 135/95
Main – CrossFit
Power Snatch (3×5 power snatch at 60% T&G)
Clean and Jerk (3×5 power clean and push jerk 60% T&G)
Front Squat (2×3 94% of mon)
Back Squat (2×6 94% of mon)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Main – CrossFit
HALLOWEEN PARTY TONIGHT- WEAR YOUR COSTUME. WE WILL ALSO HAVE FOOD!
Push Jerk (3×3 touch and go )
Metcon (Time)
7 Hspu’s
15 deads 225/155
15 push presses 115/75
9 deads
9 pp
5 deads
5 pp
7 Hspu’s
Main – CrossFit
2 position clean (5×1 @ 70-75% hang at knee then power)
Split Jerk (from rack 5×2 @70-75%)
Ring Dips (get 15 total- go for ALL strict if poss)
Metcon (Time)
10 rounds for time:
5 ub wallballs 20/14 to 10′
5 ttb’s
5 burpee box overs
Main – CrossFit
week 5 FS/BS
m 2 sets 3/6 x85%
w 2 sets 94% of mon
sat 4×3 pause squats
Snatch (5×2 pause snatch (3 count at bott of knee))
Strict Toes-To-Bar ( 3×5 )
Front Squat (2×3 85%)
Back Squat (2×6 85%)
Metcon (AMRAP – Reps)
10 min amrap of:
KB Snatches- alt arms every 20 reps – men 1-1.5P, ladies 3/4-1P
then no rest 5 min row for distance- put distance in comments
Main – CrossFit
Metcon (Time)
Last day to do the MFFL wods- so if you missed one do it today!
make up day!
Main – CrossFit
3 4x20X1 70% 2 counts down then up fast
Front Squat ( 3 4x20X1 70% 2 secs down fast up)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
If you are doing MFFL wods your weight break down is below:
50-54 (125/85)
55-59 (115/75)
60-64 (95/55)
Main – CrossFit
Shoulder Press (3×3 same weight- heavy)
Deadlift (3×3 same weight pretty heavy)
Metcon (Time)
Row 1500m for time dudes 1200m chicks
HOWEVER:
Only 20 strokes at a time
After 20 strokes perform the following:
10 situps 10 pushups (chicks 7) then resume rowing until work is done
Lastly, you cannot clip in.
The sit-ups and pushups are done EVERY 20 strokes until work is done
Main – CrossFit
Day 2 2 sets 4/8 94% of Monday
Front Squat (Day 2 2 4/8 94% of mon )
Back Squat (Day 2 2 4/8 94% of mon )
Metcon (Time)
4 rounds
6 ring pullups
8 toes to rings
6 deads 155/105
8 kb swings 1.5/1
or if you are doing MFFL then you can do one of those wods
Main – CrossFit
Metcon (Weight)
AMRAP 7
20 Du’s
5 Overhead squats
Athlete can have 3 bars available for Overhead Squats. The athlete can choose any 3 bars weight ranging from 35# to 165# during the event. The athlete can stay with one the duration, start with lower weight and ascend or start with higher weight and descend. No restriction on bar sequence of the 3 bars used.
OHS originates from ground.