Sport & Performance
1.deadlift 5 x 3 (add weight from last session) in 15 min.
21-15-9 reps for time of:
– burpee box overs “24m “20f
-toes to bar
Fitness
1.power clean 3-3-3-3-3 work to a heavy 3 in 15 min.
21-15-9 reps for time of:
-power snatch #95m #65f
-sit-ups
Post times to comments
The calm before 130 total toes to bar are done in 70 seconds.
Sport
Hatch 16/24
1a.squat every 4 min. for 16 min. 65% x 5, 70% x 5 x 3 sets
1b.max UB bar muscle ups x 4
2a.front squat every 3 min. for 12 min. 65% x 5 x 4 sets
2b.max UB handstand pushups x 4
with a constantly running clock set for 15 min. perform:
0-2:59 min.
-21 cal. row
-14 wall ball #20m #14f
-7 power snatch #95m #65f
rest the remainder of the time
3-5:59 min.
-21 cal. row
-14 wall ball #20m #14f
-7 power snatch #95m #65f
rest the remainder of the time
6-8:59min.
-18 cal. row
-12 wall ball #20m #14f
-6 power snatch #95m #65f
rest the remainder of the time
9-11:59 min.
-18 cal. row
-12 wall ball #20m #14f
-6 power snatch #95m #65f
rest the remainder of the time
12-15 min.
-15 cal. row
-10 wall ball #20m #14f
-5 power snatch #95m #65f
rest the remainder of the time
*note-you should attempt to complete each set UNBROKEN and with minimal transition time between exercises
Performance
1a.squat every 4 min. for 16 min. 65% x 5, 70% x 5 x 3 sets
1b.max UB chest to bar pullups x 4
2a.front squat every 3 min. for 12 min. 65% x 5 x 4 sets
2b.max UB handstand pushups x 4
with a constantly running clock set for 15 min. perform:
0-2:59 min.
-21 cal. bike
-14 wall ball #20m #14f
-7 power snatch #95m #65f
rest the remainder of the time
3-5:59 min.
-21 cal. bike
-14 wall ball #20m #14f
-7 power snatch #95m #65f
rest the remainder of the time
6-8:59min.
-18 cal. bike
-12 wall ball #20m #14f
-6 power snatch #95m #65f
rest the remainder of the time
9-11:59 min.
-18 cal. bike
-12 wall ball #20m #14f
-6 power snatch #95m #65f
rest the remainder of the time
12-15 min.
-15 cal. bike
-10 wall ball #20m #14f
-5 power snatch #95m #65f
rest the remainder of the time
*note-you should attempt to complete each set UNBROKEN and with minimal transition time between exercises
Fitness
1.front squat 5 x 3 (add weight from last session) in 15 min.
AMRAP in 15 min. of:
-20 burpee box overs “24m “20f
-15 air squat
-10 push press #95m #65f
post rounds and reps to comments
Box jumps for days.
Read:
Sport
1.bench 6-6-6-6 work to a 6RM in 15 min.
2.push press 3 x 3 (add weight from last session) in 15 min.
with a constantly running clock set for 18 min., perform 6 rounds alternating every 90 seconds (each round will be 3 min.) between:
-3 UB clean (start at ~70% and add weight each round, all sets MUST BE UNBROKEN, DO NOT ADD weight even if you could complete the reps as singles, if you break the reps then reduce the weight)
-bike cal. 8m 6f
Performance
1.bench 6-6-6-6 work to a 6RM in 15 min.
2.push press 3 x 3 (add weight from last session) in 15 min.
with a constantly running clock set for 18 min., perform 6 rounds alternating every 90 seconds (each round will be 3 min.) between:
-3 UB clean (start at ~70% and add weight each round, all sets MUST BE UNBROKEN, DO NOT ADD weight even if you could complete the reps as singles, if you break the reps then reduce the weight)
-row cal. 10m 8f
Fitness
1.bench 6-6-6-6 work to a 6RM in 15 min.
2.push press 5 x 3 (add weight from last session) in 15 min.
with a constantly running clock set for 18 min., perform 6 rounds alternating every 90 seconds (each round will be 3 min.) between:
-5 power clean #135m #95f
-10 wall ball #20m #14f
post heaviest load or total completed rounds to comments
Two ideal positions: resting post workout by Brandon, clean setup by Karl.
Read:
Heads up guys, October is going to just as if not more busy than September was. We have the following things going on over the weekends in October.
Oct. 1-NoVa Open Weightlifting Meet
Oct. 8-Second Half of CrossFit Games Team Series
Oct. 15-USAPL Nationals & Girls Gone Rx
Oct. 29-Halloween Havoc
Nov. 4-USAW American Masters
Sport
1.snatch off blocks @ knee work to a max in 15 min.
2.clean & jerk off blocks @ knee work to a max in 15 min.
for time:
-50 double unders
-21 handstand pushups
-21 deadlifts #225m #155f
-35 double unders
-15 handstand pushups
-15 deadlifts #225m #155f
-20 double unders
-9 handstand pushups
-9 deadlifts #225m #155f
Performance
1.snatch off blocks @ knee work to a max in 15 min.
2.clean & jerk off blocks @ knee work to a max in 15 min.
for time:
-50 double unders
-18 handstand pushups
-18 deadlifts #225m #155f
-35 double unders
-12 handstand pushups
-12 deadlifts #225m #155f
-20 double unders
-6 handstand pushups
-6 deadlifts #225m #155f
Fitness
1.deadlift 3 x 5 (note rep & set change, add weight from last session) in 16 min.
18-12-6 reps for time of:
-toes to bar
-kettlebell swing #53m #35f
Tangie is ready to lift big off the blocks.
Sport
Hatch 15/24
1a.squat every 4 min. for 16 min. 65% x 5, 70% x 5, 75% x 5, 80% x 5
1b.max UB ring muscle ups x 4
2a.front squat every 3 min. for 15 min. 65% x 5 x 2 sets, 70% x 5 x 3 sets
2b.max UB handstand pushups x 5
for time:
-9 bastards
-9 bar muscle ups
-9 ground to overhead anyway #135m #95f
-15 bastards
-15 chest to bar pullups
-7 ground to overhead anyway #185m #115f
-21 bastards
-21 pullups
-5 ground to overhead anyway #225m #140f
Performance
1a.squat every 4 min. for 16 min. 65% x 5, 70% x 5, 75% x 5, 80% x 5
1b.max UB bar muscle ups x 4
2a.front squat every 3 min. for 15 min. 65% x 5 x 2 sets, 70% x 5 x 3 sets
2b.max UB handstand pushups x 5
for time:
-9 bastards
-9 bar muscle ups
-9 ground to overhead anyway #135m #95f
-15 bastards
-15 chest to bar pullups
-7 ground to overhead anyway #185m #115f
-21 bastards
-21 pullups
-5 ground to overhead anyway #225m #140f
Fitness
1)squat 3 x 5 (note reps x sets, same weight across all work sets) in 16 min.
21-15-9 reps for time of:
-burpees
-pullups
-hang power snatch #75m #55f
post times to comments
Coach Tom roughhousing on max reps bar muscle ups.
Read:
active rest day
-spend 60 minutes outside with your friends and/or family, get out of the gym
Oz wants to know if it is fall yet?
Watch:
Sport & Performance
1.pause snatch (2 count @ knee) + 1 overhead squat heavy single in 12 min.
2.pause clean (2 count @ knee) + jerk heavy double (not UB) in 12 min.
3 rounds of:
-30 wall ball #20m #14f
-10 unbroken deadlift #275m #185f
Fitness
1.squat 8-8-8-8-8 work to a heavy 8 in 18 min.
3 rounds of:
-200m run
-20 cal. row/bike/ski
-20 thruster #75m #55f
post times to comments
Carrie handling these front squats with ease.
