Sunday, October 16 – Saturday, October 22

Posted on October 16, 2016 by Anna Follman
Sunday, October 16 – Saturday, October 22

Sunday, October 16 – No Class

 

Monday, October 17

Strength: 5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Hanging Tuck-Ups
  • 10 sec. Hollow Hold

WOD: For Time

  • 4 Alternating 1-Arm KB Ground to Overhead (35/55)
  • 8 Wall Ball (14/20)
  • 8 Alternating 1-Arm KB Ground to Overhead (35/55)
  • 16 Wall Ball (14/20)
  • 16 Alternating 1-Arm KB Ground to Overhead (35/55)
  • 32 Wall Ball (14/20)
  • 8 Alternating 1-Arm KB Ground to Overhead (35/55)
  • 16 Wall Ball (14/20)
  • 4 Alternating 1-Arm KB Ground to Overhead (35/55)
  • 8 Wall Ball (14/20)

 

Tuesday, October 18

Strength: 10 Minute MOMO

Hang Squat Clean

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 21-15-9 for Time

  • Power Clean (93/135)
  • Chest to Bar Pull-Ups

Olympic Lifting – 6:30PM

  • SOTS Press – 3×3
  • Snatch – 5×2
  • Snatch Pull Down – 5 Sets

Accessory Work

  • Back Squat – 5×2 at 90%
  • Yates Row – 3×8
  • Hollow Rocks – 3×15

 

Wednesday, October 19

Strength: Overhead Squat

  • 5×3

WOD: Buy-In + “Annie” For Total Time (compare to 2/26/16)

Buy-In

  • 750M Row

then…50-40-30-20-10

“Annie” (compare to 1/26/15)

  • Double Unders
  • Sit-Ups

 

Thursday, October 20 – 5:30PM Bootcamp will be combined with General CrossFit tonight

Warm-Up: Movement Prep for WOD

WOD: “Waterfall” for Time

  • 5 Shuttle Sprints
  • 10 Box Step-Ups (20″/24″)
  • 15 Goblet Squats (35/55)
  • 20 Burpees
  • 25 KB Swings (35/55)
  • 30 MB Cleans (14″/20″)

Olympic Lifting – 6:30PM

  • Narrow Grip Overhead Squat – 3×3
  • Push Jerk – Build to 1RM
  • Clean + Clean + Split Jerk – 5 sets

Accessory Work

  • Front Squat – 5×2 at 90%
  • Strict HSPU – 4×5
  • Barbell Good Mornings – 3×10

 

Friday, October 21

Strength: 10 Minute MOMO

Strict Press or Strict Handstand Push-Ups

  • 3 Reps at 70-75% of 1 Rep Max (SP); Bodyweight (HSPU)

WOD: 15 Minute EMOM

Minute 1:

  • 3 Back Squat – From Rack (133/185)

Minute 2:

  • 8 Ring Dips

Minute 3:

  • 2 Sled Push or Pull (25/45)

 

Saturday, October 22

WOD: 32 Minute MOMO

  • Row (calories)
  • Push Press (33/45)
  • Box Overs (20″/24″)
  • KB Sumo Deadlift High Pull (35/55)
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice