CrossFit 25th-31st of October

CrossFit 25th-31st of October

MONDAY

25 October 2021

A

Push-press
4x5
*build to a heavy 5

B

WOD
16 min AMRAP
18/12 cal row or 15/10 cal assault bike
8 Devils press
18/12 cal row or 15/10 cal assault bike
12 DB shoulder to overhead

Red:22,5kg/15kg Black:17,5kg/10kg Blue:12,5kg/ 7,5kg


TUESDAY

26 October 2021


A

Back Squat
4x4
*2s pause @ the bottom



B

For time:
5 rounds for time:

15 wallballs 9/6
12 toes to bar
9 box step overs with DBs

Red:22,5kg/15kg Black:17,5kg/10kg Blue:12,5kg/ 7,5kg

Time cap: 12 mins



WEDNESDAY

27 October 2021


A

Deadlifts 5x2

*T&G
*build over sets



B

For time:
In teams of 2: 400m run

21-15-9
Hang power cleans Pull-ups

80/60 cal row

21-15-9
Thrusters
Burpees over the bar

400m run *everything shared



THURSDAY

28 October 2021


A

Snatch Complex:

1 snatch DL (to knees)
1 power snatch (pause at knees for 2s)
1 power snatch

Perform 1 complex every 2:30mins for 6 rounds.


B

For time:
2 rounds for time:

10 burpee pull-ups
20 box jumps
30 HR Push-ups 400m run



FRIDAY

29 October 2021



A

Pull-up practice


B

4x3 min AMRAPs
18/12 cal row or 15/10 cal assault bike
40 DUs/80 singles
AMRAP pull-ups in remaining time
*rest 1 min between rounds



SATURDAY

30 October 2021


A

Clean Complex:

1 hang squat clean
3 front Squats

Perform 1 complex every 2:30mins for 6 rounds.


B

12 min AMRAP

3 squat cleans
6 burpees over the bar
9 HSPU/15 normal push-ups

Barbell weights: Red:80/50 Black:60/40 Blue:50/35



SUNDAY

31 October 2021



A

Romanian Deadlift
4x8




B

For time:

18-15-12-9-6-3 Double DB snatch Jumping lunges

*in between every set 4x 5m shuttle runs























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