Weekly CrossFit & Function Workouts 10/14/24 – 10/20/24

Monday 10/14/24
Crossfit:
1 Cluster* + 2-3 Thrusters
rest 2 minutes x 4 sets
+
In 3 minutes, complete:
12 sit-ups
9 back squats (165/115)
6 alternating dumbbell snatches (50/35)
Max-calorie Ski in remaining time
rest 3 minutes x 3 sets

Function:
5 DB Squat Clean Thrusters
rest 2 minutes x 4 sets
+
In 3 minutes, complete:
12 sit-ups
9 KB Goblet Squats (70/53)
6 Russian KBS (70/53)
Max-calorie Ski in remaining time
rest 3 minutes x 3 sets

Tuesday 10/15/24
CrossFit/Function
Five sets:
Bench Press x 2-3 reps
Rest :30 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest :90
+
EMOM 12
Even: 10-12 Hand Release Push-ups
Odd: 8-10 Strict Press (95/65)

Wednesday 10/16/24
Crossfit:
20 rounds for time of:
2 power cleans (185/125)
3 box jumps (24/20)
4 chest-to-bar pull-ups

Function:
20 rounds for time of:
2 DB Power Cleans
4 Box Step-ups
4 Ring Rows

Thursday 10/17/24
Crossfit:
5-6 wall walks
rest 2 minutes x 4 sets
+
AMRAP 12:
12 Burpees
12 Dips
12 Toes to Bar

Function:
100′ SA OH Carry R
100′ SA OH Carry L
rest 2 minutes x 4 sets
+
AMRAP 12:
12 Burpees
12 DB Floor Skullcrushers
12 V-Ups

Friday 10/18/24
Crossfit/Function:
Mandy’s Marvelous WOD
Hanging L-Tuck or L-sit x :20-30
rest 2 minutes x 4 sets
+
4 Rounds for time:
Follow the leader style
20/15 Cal Row
100ft reverse sled drag
100m KB Farmer’s Carry
rest 2 minutes between rounds

Saturday 10/19/24
CrossFit/Function:
AMRAP 5:
10 DB Lunges (50/35) *DBs at sides*
10 DB Push Presses (50/35)
10 Sit-ups
Rest 3 min x 4 sets

Sunday 10/20/24
CrossFit/Function:
In teams of 2
3 Rounds
50/40 Calorie Bike
30 Deadlifts (135/95)
30 Box Jumps (24/20)