October 2018

Upper Body H.I.T. (8a/9a/5p) 10-9-8-7-6-5-4-3-2-Max Reps Hammer Strength Front Military Press Hammer Strength Low Row (alternate rounds with a partner)   10-9-8-7-6-5-4-3-2-Max Reps Hammer Strength Decline Press Hammer Strength High Row (alternate rounds with a partner)   10-9-8-7-6-5-4-3-2-Max Reps Polaris Pec Deck Nautilus Rowing Torso (alternate rounds with a partner)   10-9-8-7-6-5-4-3-2-Max Reps EZ-Bar Overhead […]

CrossFit 3 rounds at a moderate load: 5 Front Squat + 5 Back Squat (make consistent increases)   AMRAP 14:00 6 Box Jump Overs 24/20” 7 Burpees Over a Kettlebell 8 Kettlebell Swing 53/35 (alternate rounds with a partner) *resting partner holds a plank _________________________   Competitor 1 At a moderate load: Muscle Clean 4×4

CrossFit “Jerry” For Time: 1 Mile Run 2k Row 1 Mile Run ___________________   Competitor 1 For load: Bench Press 8-8-8-8-8 *follow each set with 3 bar muscle-up   5 rounds for load: No rest between exercises. 3 Weighted Pull-up 12 Pullover 3 Weighted Dip (constant load. alternate rounds with a partner)   For total

CrossFit For reps: Every 1:00 for 12:00 Even min: Handstand Push-up  Odd min: Toes to Bar  (choose reps prior to starting. unbroken)   3 rounds: (slowest round is score) 3:00 to complete. 30 Double under 20 Thrusters 95/65 30 Double under (rest with remaining time each round) ________________________________   Competitor 1 For load: Every 1:00

8:00a-10:30a Open Gym Competitors at Furious 10 _____________________ Weightlifting Snatch 70% 1×2 75% 1×2 80% 2×1 85% 2×1 Clean + Front Squat + Jerk 70% 1(2+2+1) 75% 1(2+1+1) 80% 2(2+1+1) 85% 2(1+1+1) – Back Squat 80% 6×4

CrossFit For Load: Every 1:00 for 10:00 1 Power Snatch   For Load: Every 1:00 for 10:00 1 Weighted Pull-up   For Load: Every 1:00 for 10:00 1 Thruster _________________________   Competitor 1 At a moderate load: Muscle Clean 4×4 (focus is fluid movement)   For load: Every 1:00 for 10:00 1 Pause Clean (:02

Upper Body H.I.T 3 rounds: (8a/9a/5p) 8-12 Hammer Strength Front Military Press 6-8 Tempo Pec Deck (:05/:05) 8-12 Hammer Strength Decline Press (alternate rounds with a partner)   3 rounds: 8-12 Hammer Strength High Row 6-8 Tempo Nautilus Rowing Torso (:05/:05) 8-12 Hammer Strength Low Row (alternate rounds with a partner)   3 rounds: 8-12

CrossFit “Grace” For Time: 30 Clean & Jerk 135/95 ___________________   Competitor 1&2 At a moderate load: Muscle Snatch 4×4 (focus is fluid movement)   Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 2×1   “Grace” For time: 30 Clean & Jerk 135/95   AMRAP 7:00 7 Deadlift 275/185 14 Bar Facing Burpee

CrossFit AMRAP 8:00 250m Row 50 DU 20 Wall Ball Shot 20/14   (Rest 4:00)   AMRAP 8:00 200m Run 50 DU 20 Kettlebell Swing 53/35 _________________________   Competitor 1 For total reps: Every 1:00 for 10:00 Even min: Ring Musle-up Odd min: Handstand Push-up *start each minute with 20 double under (choose reps prior

CrossFit For total reps: Every 1:00 for 10:00 Even min: Handstand Push-up Odd min: Toes to Bar (choose reps prior to start. unbroken)   For Time: 15 Overhead Squat 75/55 30 Pull-up 15 Overhead Squat 45 Burpee to a 6″ reach 15 Overhead Squat 30 Pull-up 15 Overhead Squat ______________________________   Competitor 1 Hang Power