Tues Oct 9
Crossfit Total
Back Squat
Shoulder Press
Deadlift
Wed Oct 10
21-18-15-12-9-6-3
Pullup
Pushup
Situp
Thurs Oct 11
Turkish Getup
In 10 min work up to heavy double on each side
Partner Rowing Kelly
5 RFT
400m Row
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
**Alt movements
Fri Oct 12
Split Squats
4×8 – Straight Sets
Every 2 min for 16 min:
Snatch Grip Deadlift / Hang Power Snatch / Hang Squat Snatch / Full Squat Snatch
Ramp to heavy
Sat Oct 13
1 Max set of HSPU then 5 sets at 60%
4 Rounds For Time
20 Double Unders
7 Chest 2 Bar Pull Up
20 Air Squats
7 Dragonfly
Sun Oct 14
AMRAP 20
30/20 Cal Row
10 Clean 155/105
20 Over The Bar Burpee