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
CrossFit Miramont Weekly Workouts 