October - 2019

CROSSFIT ALLIED

Thursday 31.10.19

4 sets A1. Back-racked reverse lunges 6 reps per leg No rest A2. Goblet squats 12 reps @ AHAP No rest A3. Banded clam shells 15 reps per leg Rest 90 seconds between sets For time 550/500m row 4 rounds of dumbbell DT @ 22.5/15kg 550/500m row 3 rounds of dumbbell DT 550/500m row 2 rounds of dumbbell DT 550/500m row 1 round of dumbbell DT DT = 12 deadlifts 9 hang power cleans 6 push jerk

Tuesday 29.10.19

CrossFit Every 30 seconds for 7 minutes (14 sets) 3 push press @ 80-85% 1RM 3 sets B1. Dumbbell overhead carry/dumbbell farmers walk 50ft @ AHAP *farmers walk weight may be heavier than overhead No rest B2. Strict pull-ups 2 sets of max reps, no more than 15 second rest between sets *use band if needed Rest 90 seconds between sets AMRAP 18 6 push jerk @ 60/42.5kg 7 burpee pull ups 10 kettlebell swings @ 32/24kg 150m run ------------------------ Conditioning Every 6 minutes fo

Monday 28.10.19

Back Squat 6 sets Set 1: 7 reps @ 55% Set 2: 6 reps @ 65% Set 3: 5 reps @ 75% Set 4: 3 reps @ 85% Set 5: 2 reps @ 90% Set 6: 1 rep @ 95% Set 7: AMRAP @ 78% Rest 2 minutes between sets 3 rounds 1 minute on each station for max reps, no rest between stations Rope climbs Kettlebell swings @ 24/16kg Wall balls @ 9/6kg Lunges with plate overhead @ 20/15kg Cal ski Rest 1 minute between rounds

Saturday 26.10.19

In teams of 2 AMRAP 6 50/40 cal AB 50 wall balls @ 9/6kg 10 synchro bar-facing burpees over the bar 30 front squats @ 52.5/35kg 10 synchro bar-facing burpees over the bar 50 box jumps @ 24/20” 10 synchro bar-facing burpees over the bar 40 shoulder to overhead 10 synchro bar-facing burpees over the bar 50 double unders (each) 10 synchro bar-facing burpees over the bar 50 thrusters Rest 1 minute AMRAP 12 Repeat Rest 2 minutes For time Repeat to completion Split the work however

Friday 25.10.19

Every 2 minutes for 6 minutes (3 total sets) Deadlifts; 3 reps @ 70-75% 1RM Directly into Every 2:30 for 5 minutes (2 total sets) Deadlift; 15 AFAP @ 50% 1RM Directly into EMoM 5 Squat clean; 3 reps on the min for 5 min @ 65-75% 1RM 17.2 AMRAP 12 2 rounds 50' dumbbell lunges @ 22.5/15kg 16 toes to bar 8 dumbbell power cleans 2 rounds 50' dumbbell lunges 16 bar muscle ups 8 dumbbell power cleans *alternate toes to bar/bar muscle ups every two rounds

Thursday 24.10.19

CrossFit 4 sets A1. Back-racked reverse lunges 6 reps per leg No rest A2. Front-racked weighted ski sit 60 seconds @ AHAP No rest A3. Dumbbell box step-ups @ 25/17.5kg 6 reps per leg Rest 90 seconds between sets Every 4 minutes for 24 minutes (6 sets) 16/12 cal row 10 dumbbell cleans @ 22.5/15kg 10 dumbbell front-racked lunges 16/12 cal row ------------------------ Olympic Lifting Every 2 minutes for 6 sets 1 paused snatch grip deadlift *2 second pause one inch off the floor,

Tuesday 22.10.19

CrossFit 6 sets Set 1: 6 push press + 6 push jerk Set 2: 5 push press + 5 push jerk Set 3: 4 push press + 4 push jerk Set 4: 3 push press + 3 push jerk Set 5: 2 push press + 2 push jerk Set 6: 1 push press + 1 push jerk Rest exactly 60 seconds between sets 6 rounds AMRAP 2 12/9 cal AB 5 devil’s press @ 22.5/15kg Odd rounds: in remaining time max bench press @ 52.5/30kg Even rounds: in remaining time max handstand push ups Rest 1 minute between rounds ------------------------

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