Oct 27-31

This week is the last week of our two week deload finishing an 8 week training cycle. Expect lots of Crossfit fun! We will begin another 7 week training cycle next week and are very excited about the progress we expect.


Mon 27
Skill- Snatch and C&J

The goal of Monday is to establish a baseline from which we can gage the progress of our Olympic lifts. This will give us valuable knowledge on which to base training loads for the next cycle. Complete a Hang/Power/or full squat variation of both lifts (what you are comfortable with).

Lift 1- Snatch 20 min to establish 1RM/2RM or 3RM (Hang/Power/Squat)-based on skill & experience

Complete as much of the ladder as you can- 1-3 reps @ each weight

Women's/    Scaled
35                    28 (training bar + 10lb bumpers)
55                    35
65                    42 (junior bar + 10lb bumpers)
75                    52
85...*               62... *Progress from here is individual

Men's           Scaled
65                    45
95                    65
115                  85
125                  95
135...*            105...* Progress from here is individual

Lift 2- C&J 20 min to establish 1RM/2RM or 3RM (Hang/Power/Squat)- "experience"

Women's      Scaled
55                     28     
75                     42
85                     62
105                   85
125...*              105...*Progress from here is individual

Men's           Scaled
95                    65
115                  95
135                  115
155                  135
175...*             155...*Progress from here is individual

Tue 28
Skill- RDL

Strength
RDL 6-6-6-6
KB Snatch 4x8/8

WOD
4 RNDS 4 time                    E-245/185   RX-205/145   S-*see coach
5 MU/C2B/Pull Ups
10 Deadlift
10 Jumping Lunge
10/20/30 Shuttle Run

Wed
Skill- HSPU/Walks/Holds
8 Rounds of 30 sec ME

Strength
Strict Chin Ups 4 rounds of ME
+ Russian Twist x15/15

WOD
17 min AMRAP           E-155/105   RX-115/75   S-85/55
6 Squat Clean
12 Box Jump 24/20
18 Cal Row
24 DU's

Thur
Skill- DU's
10 min 30 sec on 30 sec off

Strength
4 Rnds
Front Rack Walking Lunge 7/7 +
Slams 10

WOD
For Time
100 DU Buy in...
"time starts after buy in complete"

2 RNDS of...                             Scaled-50 DU's or 100 Singles
10 KB SDLHP
25 Push Ups
10 KB SDLHP
25 Pull Ups
10 KB SDLHP
25 Sledge

Fri
Skill- Muscle Ups
3-3-3-3-3
Transitions/C2B/Pull Ups
5-5-5-5-5

Strength
Single Leg KB OH Press
Good Mornings
8-8-8-8

WOD
Super "duper" Chipper

Complete 1 Round of the following:

Cindy
Elizebeth (round of 21)
Cindy
Diane
Cindy
Annie
Cindy
Helen
Cindy
Barbara

Ask your coach for scaling options.