Programming w/c 2nd Oct

Here we are... all the work has been done - all the progressions, sets, and percentages - it's time to see where it took us.

We are starting the week with retesting your 3RM Front Squat. Big numbers were set last week on the max set, so be bold and try to see where it takes you.

We will also retest some of your gymnastics. We have worked on your capacity with Toes-to-Bar throughout, and this week we test your ability to keep consistent while under fatigue. Strict HSPU will make a comeback after a 4-week break to see where you stand upside down.

For the remainder of the week, we have plenty of classic CrossFit to get your sweat on.

Enjoy it, team!

MONDAY

A) 18 minute window

Build to a 3RM Front Squat

B) 3 Rounds for time:

400m Run

15 C2B Pull Ups

15 minute time cap

TUESDAY

A) EMOM x 8

1 Power Clean

60-70% 1RM Clean

- into -

EMOM x 8

1 Clean

80-90% 1RM Clean

B) 21-15-9

Hang Power Clean @ 60/42.5/30kg or 40-50% 1RM Power Clean

Burpee Over the bar

9 minute time cap

WEDNESDAY

A) 10 Min EMOM

1 Snatch

B)15 min EMOM

1. 6/10/14 Toes 2 Bar

2.50/30 Double-Unders

3.18/15/12 Cal Machine

THURSDAY

A) Every 4:00 minutes x 3

10 Bench press @ 60-70%1RM BPRESS

B) 2 rounds

4 minute AMRAP

15/12 Cal row

15 Push press @ 20/15kg

- Rest 1 minute -

4 minute AMRAP

15/12 Cal Bike

8 Strict Pull Ups

- Rest 1 minute -

FRIDAY

In Pairs , for time:

800m Run as pair

- into -

2 Rounds

100 Cal Bike

50 Power Snatches @ 42.5/30/20kg

20 Bar Muscle-Ups

TC: 30 minutes

SATURDAY

A) 8 Min EMOM

2-5 Strict Handstand Push-Up

B) AMRAP 4 minutes:

7 Deadlift @ 70/47.5/35kg

14 WallBalls

   - Rest 2 minutes -

AMRAP 4 minutes:

14 Push Ups

7 Box jump @ 24/20”

Rest 2 minutes

x 2