CrossFit Workouts for Week of 10/12-10/17/2020

Monday, October 12th   

STRENGTH

8-8-8*

Strict Press

*Start moderate-heavy and end heavy.

(Score is Weight)

WORKOUT

EVERY 3:00 x 5 SETS

25 Wall Balls (20/14)|(14/10)

20 Toes to Bar

(Score is Each Set for Time)

Tuesday, October 13th

STRENGTH

8-8-8* Deadlift

*Start moderate-heavy and end heavy.

(Score is Weight)

WORKOUT

FOR TIME

600m Run

30/25 Cal Row

30 Deadlift (165/115)|(115/75)

400m Run

20/15 Cal Row

20 Deadlift (185/135)|(135/95)

200m Run

10/8 Cal Row

10 Deadlifts (225/155)|(155/105)

(Score is Time)

Wednesday, October 14th     

STRENGTH

EMOM x 10 MINUTES*

MIN 1 – 15 DB Pullovers

MIN 2 – 15 DB Bench Press

*Keep weight moderate.

(Score is Weight)

WORKOUT

4 ROUNDS FOR TIME

20 Back Rack Forward Lunges (95/65)|(65/45)

20 Up-Downs Over Bar

20 DB Weighted Sit-ups (35/20)

 -Time Cap 15:00-

(Score is Time)

Thursday, October 16th   

STRENGTH

5 SETS

2 Hang Power Clean

+ 2 Shoulder to OH

-Rest As Needed b/t Sets-

(Score is Weight)

WORKOUT

TABATA

8 SETS (:20 ON / :10 OFF)

Cal Bike

-Rest 1:00-

EMOM x 5 MINUTES

30 Double Unders

5 Hang Power Clean to OH (115/75)|(75/55)

-Rest 1:00-

TABATA

8 SETS (:20 ON / :10 OFF)

Cal Bike

(Score is Total Calories)

Friday, October 17th

STRENGTH

8-8-8*

Back Squat

*Start moderate-heavy and end heavy.

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES

1-2-3, and so on…

Strict Pull-Ups

2-4-6, and so on…

Back Squat (135/95)|(95/65)

3-6-9, and so on…

Burpees

(Score is Rounds + Reps)

Saturday, October 18th

POST-WORKOUT STRENGTH

4 SETS

15-20 DBL DB Skull Crushers*

15-20 Empty Bar Reverse Grip Curls

-Rest :30 b/t Sets-

*Complete reps laying on the ground.

(Score is Weight)

WORKOUT

3 SETS

16-12-8

Push Press (75/55)|(55/35)

Slam Balls (30/15) (20/10)

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

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