Wednesday – 10/27/21

A: Overhead Squat/Snatch Balance Clinic

B: Snatch Complex 5 Rounds (Add Weight each Round – rest as needed between rounds {Not Complexes})

1 Round = 3 Complexes

1 Complex = 1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance

(Scale – 1 Snatch Deadlift + 1 Power Snatch + 1 Snatch-grip behind the neck Push Presses)

Tuesday – 10/26/21

Congrats to Jamie for taking third place in his age group in CrossFit’s “Lift Move Work” virtual comp this weekend!

A: Clean Clinic – Hang/power/full

B: “DT” 5 rounds for time of: (RX weight: 155/105)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Monday – 10/25/21

A: Back Squat
5 x 30% (rest 30-45 sec)
5 x 40% (rest 30-45 sec)
3 x 50% (rest 30-45 sec)
3 x 60% (rest 30-45 sec)
2 x 70% (rest 30-45 sec)
2 x 80% (rest 1-2 min)
3 sets of 1 rep @ 90% (rest 1-3 min)

B: 1 set max reps @ 90%

C: Romanian Deadlift 4×4 (@ 40% of your max deadlift weight – rest 20–30 secs between sets)

D: Tabata Weighted Plank

Friday – 10/22/21

A: 3 sets of max pull-ups

B: For time:
1 Box Jumps, 5 Dips, 10 Plate Ground to Overhead (45/35)
2 Box Jumps, 5 Dips, 9 Plate Ground to Overhead (45/35)
3 Box Jumps, 5 Dips, 8 Plate Ground to Overhead (45/35)
4 Box Jumps, 5 Dips, 7 Plate Ground to Overhead (45/35)
5 Box Jumps, 5 Dips, 6 Plate Ground to Overhead (45/35)
6 Box Jumps, 5 Dips, 5 Plate Ground to Overhead (45/35)
7 Box Jumps, 5 Dips, 4 Plate Ground to Overhead (45/35)
8 Box Jumps, 5 Dips, 3 Plate Ground to Overhead (45/35)
9 Box Jumps, 5 Dips, 2 Plate Ground to Overhead (45/35)
10 Box Jumps, 5 Dips, 1 Plate Ground to Overhead (45/35)