Monday 11/4
A) POWER SNATCH, EVERY 0:90
5 X 3
B) CROSSFIT OPEN WORKOUT 16.3
7:00 AMRAP
10 POWER SNATCH (75/55)
3 BAR MUSCLE-UPS
METCON MANIA
For Time:
30 ab mat sit-ups
21 box jumps 24/20”
21 push-ups
21 KB swings 53/35#
30 ab mat sit-ups
18 box jumps 24/20”
18 push-ups
18 KB swings 53/35#
30 ab mat sit-ups
15 box jumps 24/20”
15 push-ups
15 KB swings 53/35#
30 ab mat sit-ups
12 box jumps 24/20”
12 push-ups
12 KB swings 53/35#
30 ab mat sit-ups
9 box jumps 24/20”
9 push-ups
9 KB swings 53/35#
30 ab mat sit-ups
6 box jumps 24/20”
6 push-ups
6 KB swings 53/35#
BARBELL CLUB
Skill Day Clean / Power Clean : 1-1-1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pause Front Squat (3sec) : 5×5 at 65% 1RM
Rest as needed between sets.
AMReps 2 mins: Bicep Curl
As many reps as possible in 2 mins of:
Bicep Curl, 20/15 lbs
Tuesday 11/5
3 ROUNDS FOR REPS
1:00 ROW (calories)
1:00 RUSSIAN SWINGS (70/50)
1:00 BIKE OR SKI (calories)
1:00 BURPEES
1:00 Rest
METCON MANIA
4 Rounds for Time:
25/20 Assault Bike Calories
20 V-Ups
15 Air Squats
10 Toes to Bar
*Rest 2 minutes then complete
2 Rounds for Time:
25/20 Assault Bike Calories
20 V-Ups
15 Air Squats
10 Toes to Bar
BARBELL CLUB
Pause Clean + Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pull-up (negative)s 5×5
Rest as needed between efforts.
AMReps 2 mins: Push-ups
As many reps as possible in 2 mins of:
Push-up
Wednesday 11/6
On a 20:00 Clock
0:00-3:00
Max Distance Handstand Walk
*scale with Seal Walk
Rest
5:00-13:00 100 Front Squats 95/65# 8:00 time cap, perform 3 Lateral Burpees Over Bar every time you break.
Rest
15:00-25:00
AMRAP
50′ HANDSTAND WALK
10 DB RUSSIAN TWIST w/ 1 SEC PAUSE (50/35)
*scale HS Walks with Bear Crawls
METCON MANIA
30 Wall Balls 20/14#
500m Row
30 Push-Ups
500m Row
30 Box Dips
500m Row
30 Jumping Lunges
500m Row
30 Burpees
BARBELL CLUB
Skill Day: Snatch / Power Snatch 1-1-1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Barbell Overhead Walking Lunge 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 2 mins of:
Dumbbell Shrug, 50/35 lbs
Thursday 11/7
WEEK 5
A) BACK SQUAT
5 X 5
B) SHOULDER PRESS
5 X 3
C) DEADLIFT
5 X 3
METCON MANIA
For Time:
1 Mile Run/ 2000m Row/ 2 Miles on Assault Bike/ 2000m Ski
Then
21-15-9
Dumbbell Snatches 35/20#
Dumbbell Bent Over Rows 35/20#
Then
1 Mile Run/ 2000m Row/ 2 Miles on Assault Bike/ 2000m Ski
BARBELL CLUB
Power Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 10 mins: Barbell Roll-Outs
As many reps as possible in 10 mins of:
Barbell Roll-Out
Push Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Friday 11/8
LAST OPEN WORKOUT OF THE SEASON!!!
CrossFit Open 5
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 11/9
A) 18:00 BUILD TO A HEAVY TRIPLE
BENCH PRESS
*work in pairs, always with a spotter
B) 8:00 AMRAP
8 HANG HIGH PULLS (95/65)
8 LATERAL BURPEES OVER BAR
Sunday 11/10
8:30am Open WOD5 Make-Up Class
8:30am Rowing Club
9:30am Barbell Club
Shankle Complex : 1 Rep Max
Find your Shankle Complex 1 Rep Max.
Back Squat 10×2 at 75% 1RM
Rest as needed between sets.
AMReps 15 mins: Mobilities
As many reps as possible in 15 mins of:
Mobility
