WOD

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17
Oct

Monday Oct 18th

CROSSFIT
SKILL
Pistol Skill/Warm Up
1:30 KB/Ankle Stretch, per side
16 Cossack Squats
24 Pistol Negatives, 12 per leg (Standing on
box)


METCON
For Time
25′ S. Arm DB OH Walking Lunge 50/35lbs
30 Wallballs 20/14lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs
60 DB Snatches 50/35lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs
30 Wallballs 20/14lbs
25′ S. Arm DB OH Walking Lunge 50/35lbs
60 Pistols

BARBELL
Snatch Balance + Over Head Squat + Reset Snatch
Start @ 65% Of Snatch 8 Sets To Build

15
Oct

Saturday Oct 16

CROSSFIT
PARTNER WOD Alternate Movements
26 Min AMRAP
8 Hang Snatch 55/75
4 Hand Stand Push Ups
8 Toes To Bar

BOOTCAMP 6 Rounds
24 Min EMOM 2 Dumbbells
1) 12-8 Dumbbell Shoulder To Over Head
2) 12-8 Dumbbell Lunges
3) 12-8 Dumbbell Squats (two db in the Front Rack)
4) 12-8 V-ups

14
Oct

Friday Oct 15th

Crossfit

SKILL Work
Rope Climb Skill
1×3 Seated Footlock
1×3 Seated Footlock+Stand
then, 1-3 rope climbs

METCON

AMRAP 27 Minutes, alternating full rounds
with a partner:

6 Box Jump Overs 36/30″
4 Clean and Jerk 135/100lbs
2 Rope Climbs

13
Oct

Thursday Oct 14th

crossfit
SKILL
Bar Muscle Up
2×3 Big BMU kips, as singles
2×3 Big Kips + Knees up
EMOM 5 Minutes
1-3 Perfect BMU

METCON
21-18-15-12-9-6-3
Thruster 95/65lbs
8-7-6-5-4-3-2
Bar Muscle Up

BOOTCAMP
20 Min AMRAP
10 Wall Balls
5 Kipping Knee Raise
5 Burpees
100m Row
1 Min Rest

BARBELL
Hang Snatch + OHS
Start @ 75% Of Power Snatch Build Up Over 8 Sets

11
Oct

Tuesday Oct 12

CROSSFIT

Strength

Every 1:30 for 15:00 (10 sets)
1 Tempo Pull Squat Snatch
Start around 60% and add weight if it looks
and feels good. Goal should be to be slightly
heavier than last week.

METCON
2 Rounds
25 OH Squats 95/65lbs
Run 400m


BOOTCAMP
5 Rounds For Time
40 Single Unders/25 Double
20 RKBS
15 Sit Ups
10/15 Cal Bike
5 Strict/Banded Pull ups
90 seconds Rest
25 Min Cap

BARBELL
Split Jerks From The Rack
75-80-85
77-82-87
80-85-90
[email protected] 85%

10
Oct

Monday OCT 11th

CROSSFIT
Back Squat
3-3-3-3-3
Start @75% Build Up Try To Find A New 3RM


1000M Row For Time

BARBELL
Power Clean + Hang Power Clean
65-70-75-80
74-78-82-85
76-80-84-88