Weekly CrossFit Workouts: 10/14/19-10/20/19

//Weekly CrossFit Workouts: 10/14/19-10/20/19

Weekly CrossFit Workouts: 10/14/19-10/20/19

Monday, 10/14/19:
A. Every 90s x 12m
Hang Power Clean x 1
Front Squat x 1
+
B. EMOM 8:
Min 1: Power Clean x 8 reps (135/95)
Min 2: Front Squat x 8 reps (135/95)
*EMOM – 5 Burpees*

Tuesday, 10/15/19:
A1. Barbell Z Press x 5-5-4-4 @ 2112 tempo rest 60s
A2. Handstand Negatives x 3-5 reps @ 3111 tempo
rest 60s x 4 sets
+
EMOM 12:
Min 1: Row 12/10 cals
Min 2: 10-12 HSPU
Min 3: 15-20 Russian KB Swings (70/53)

Wednesday, 10/16/19:
Every 5 min x 25 min:
Assault Bike x 20/15 cals
20 Wall Ball Shots @ 20/14
300m Run

Thursday, 10/17/19:
4 Sets:
200m Farmer Carry
60 Double Unders
20 Toes to Bar

Friday, 10/18/19:
Every 3 min x 21 min:
10 Deadlifts (155/100)
10 Box Jump Overs @ 24/20
10 DB Box Step Ups @ 24/20 (50/35)

Saturday, 10/19/19:
8:30am- Open WOD 20.2 ONLY
+
9:30, 10:30, 11:30am CrossFit WOD:
Happy Birthday Coach Mikey!
“Mikey’s Madness”
Buy In: 50′ HS Walk
+
12-9-6
Squat Snatch (135/95)
Muscle Ups
+
Cash Out: 50′ HS Walk

Sunday, 10/20/19:
With A Partner:
3 Rounds:
1000/750m Row
400m SB Carry
20 Burpees over the Sandbag
*row/reps and sandbag carry split however
*one sandbag per group

**Please note: workouts subject to change without notice.**

By |2019-10-13T18:27:37-05:00October 13th, 2019|Latest WOD|

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