Oct 6-10

Training outcome- This week begins another progression in our strength cycle which culminates with the Crossfit Total.

Mon
Skill- C&J
E- Cl + Fnt Sqt + J + Behind Neck J
RX- Cl + Fnt Sqt + J
S- Hang Cl + 2 Fnt Sqt + 2 Jerks

"Progressive Weight"

Strength
Deadlift
5-5-5-5-5

WOD
5 min AMRAP
5 Pull Ups
5 Box Jumps
15 DU's

Rest 2 min

4 min AMRAP
5 Box Jumps
10 KB Swings
15 DU's

Rest 1 min

3 min AMRAP
5 Pull Ups
10 KB Swings          

Post # of Reps for each AMRAP

Tue
Skill- T2B/K2E

5 Rnds of 100m Row & ME T2B/K2E

Scale- 10 v-ups

Strength
Press
5-5-5-5-5

WOD
Thruster Ladder- 12 min time cap
Complete as much of the ladder in allotted time- post finsh time & weight

Ladder # 1        Reps         Ladder # 2
28                      10                  65
42                       9                   85
55                       8                   105
65                       7                   115
75                       6                   125
85                       5                   135
95                       4                   145
105                     3                   155
115                     2                   165
125                     1                   175

Wed
Skill- Dips & Muscle ups
12 min time cap

Practice transitions

WOD
5 K Run/ Row

Scale- ask your coach

Thur
Skill- Snatch
EMOTM for 12 Min

E- 2 Snatch
RX- 1 Sn + 1 Hang Sn
S- Hang Sn + 2 OH Sqt

"Progressive Weight"

Strength
Back Squat
5-5-5-5-5

WOD
1 Min AMRAP
HSPU

Rest 1 Min

2 Min AMRAP
10 Push Ups
10 Pull Ups

Rest 2 Min

3 Min AMRAP
Wall Balls

"Post Total Reps to board"

Fri
Skill- Hand Stand Walks & being upside down

Strength- RDL 5x7 progressive weight
During rest- pick a individual skill to work on

WOD

14 min AMRAP by Doc

5 Pull Ups
10 Burpees
20 Wall Balls

PS... it was a 20 min amrap of 20 wall balls & 20 Burpees

but we knocked sence into him