Q: What did the GREEN bean ask the banana?

A: How are you “peeling” after your second Open WOD?!

Monday 10/21

7:00 AMRAP
7 Shoulder to Overhead (155/105)
7 Burpees
7 Chest-to-bar

Metcon Mania

21 Minute AMRAP

21 KB swings (53/35#)

14 Burpees

7 Chest-to-bar

Barbell Club

High Hang Squat Clean : 2 Rep MaxRecord your best High Hang Squat Clean 2 Rep Max lift

Tuesday 10/22

A) POWER CLEAN + PUSH JERK
BUILD TO HEAVY DOUBLE

B) “GRACE”
FOR TIME

30 CLEAN & JERKS (135/95)

Metcon Mania

4 Rounds of:

1min DB Clean and Jerks *one DB in each hand

1min Ski for Calories

1 min Plank Weight Pull Throughs

1 min Goblet Squats w/ DB *only one DB used

1 min Rest

Barbell Club

Power Clean & Jerk : 2 Rep MaxRecord your best

Power Clean & Jerk 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

Wednesday 10/23

ON A 24:00 CLOCK
A) 21-15-9 REPS FOR TIME

DEADLIFTS (225/155)
BOX JUMPS (24″/20″)
-Rest until 12:00-
B) 5 ROUNDS FOR TIME
15 WALL BALLS (20/14)
15/12 CALORIE ROW

Metcon Mania

ON A 24:00 CLOCKA) 21-15-9 REPS FOR TIME
KB DEADLIFTS (70/53#)
BOX JUMPS (24”/20″)
PUSH UPS
-Rest until 12:00-
B) 5 ROUNDS FOR TIME
15 WALL BALLS (20/14)
15/12 CALORIE ROW

Barbell Club

Pause Snatch 2-2-2-2Pause Snatch 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

Clean Grip Deadlift : 4×4 at 80% 1RMClean Grip Deadlift 4×4 at 80% 1RM Rest as needed between sets.

3 RFQ: Alternating Dumbbell Hammer Curls and Shoulder Press3 rounds for quality of: 10 Alternating Dumbbell Hammer Curls 8 Shoulder Press

Thursday 10/24

WEEK 3
A) BACK SQUAT

5 X 5 (70% of 5RM)

B) SHOULDER PRESS
5 X 3 (60% of 3RM)

C) DEADLIFT
5 X 3 (70% of 3RM)

Metcon Mania

For Time
with a Partner

Partner A: 200m Run Pacer
Partner B: Complete as many reps as possible of:

5 Rounds
25/20 Assault Bike Calories
20 Lateral Stick Jumps
20 DB Power Snatch
20/40 Double Unders/Singe Unders
20 Ab Mat Sit Ups

*partners switch between A & B after the 200m Run

Barbell Club

Power Clean & Jerk : 2-2-2-2-2

Power Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set. Rest as needed between sets.

Back Squat : 5 Rep MaxRecord your best Back Squat 5 rep max lift. Only include the heaviest 5 rep, do not include sets prior to it.

Dips : 3x Max RepDips 3x Max Rep Rest as needed between sets.

Friday 10/25

CrossFit Open 3

Ask a coach about our in house competition! Orange vs. Green.

*The daily workout will be the CrossFit Open workout  
**You can do this at your regular class time or at Friday Night Lights
***FNL officially kicks off at 5:15pm with an Open brief and heats will run 5:30pm through ~7:15pm
****No Barbell Club or Metcon Mania, 4:15pm will be the CrossFit OPEN workout

Saturday 10/26

A) 7:00 AMRAP
2-4-6-8-10…
STRICT PULL-UPS
STRICT HSPU

B) 11:00 AMRAP w/ Partner
10 DB STEP-OVERS @24″/20″ (50/35)
50 DOUBLE-UNDERS
*split reps as needed

Sunday 10/27

8:30am Open WOD3 Make-Up Class

9:30am Rowing Club

9:30am Barbell Club

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