Oct 20-24

This week includes the Crossfit Total and lots of chippers. Also, next Monday we will test the C&J and Snatch movements so prepare accordingly. If you cannot complete the total on Monday, it is recommended to make it up during an open gym time.

Mon

CF Total- all classes

Establish a repetition maximum in the Squat, Press, & Deadlift

If you are not prepared to complete a 1rm, ask your coach on a repetition maximum that will be appropriate. Remember, technique provides the correct leverage to achieve your best.

Tue

Skill- T2B

3 min AMRAP of T2B & KB Swings

Rest 1 min...

Repeat


Strength

12-9-6                              Target wt- 60-70%
Snatch & Pull ups

Add weight then

9-6-3                               Target wt- 70-75%
Snatch & Pull Ups


WOD
Chipper-

5 Burpee Box Jump Overs
10 T2B
15 Wall Balls
20 Push ups
25 Cal Row
30 Push ups
35 Sit ups
40 BW Squats
45 KB Swings
50 Sit ups


Wed
Skill- DU's

3 min AMRAP
15 DU's
5 Box Jumps

Rest 1

Repeat

Strength
RDL- 8-7-6-5

+ 4x12 V-ups

WOD
Chipper- 12 min AMRAP

20 DU's
20 Sit Ups
20 Cal Row
20 Sit Ups
20 KB Swings
20 Sit Ups

Thur
Skill- Muscle ups/Pull Ups/Kipping

10 min EOMOTM
3 Muscle Ups
or 3-6 Strict Pull Ups or C2B
or 10-15 Kipping Pull Ups

Strength
C&J

9-6-3 C&J & Box Jumps       Target wt. 60-70%

Then add weight
 
6-4-2 C&J & Box Jumps                        70-75%


WOD
Burpee - 7  min AMRAP