10-17-19 WOD

8 Minute AMRAP: 15/10 cal bike 5 Power Snatch (115/75#) Rest 4 Minutes 8 Minute AMRAP: 200/150m Row 30 Double Unders *Treat this workout however you want depending on what your plans for the Open workout is. If you just want to move around, great, and if you want to make this a hard workout,

10-15-19 WOD

Front Squats 1-1-1-1-1-1-1-1-1-1 (10 Singles) *Looking for something decently heavy for the day that you can keep it together and repeat for 10 total reps. Do these every minute on the minute. THEN For Time: 9-6-3-6-9 Muscle Ups Double Dumbbell Front Squat (50/35#) Burpee Box Jump Overs (24/20”) Time Cap = 15 Minutes *You can

10-14-19 WOD

Close Grip Bench Press 5-5-5-5-5 *Work at the same weight for all 5 sets. Close grip will help build strength to translate for the OVERHEAD PRESS portion of the Thruster. Make sure to load up the triceps, back, and shoulders in the press. Do 7-15 Inverted Rows after each set of bench press! THEN For

10-10-19 WOD

2 Power Snatch 1 x 2 @ 65% of 1RM 1 x 2 @ 65% of 1RM 1 x 2 @ 70% of 1RM 1 x 2 @ 70% of 1RM 1 x 2 @ 75% of 1RM *This is a power snatch, drop the bar, power snatch, drop the bar, rest :30, power snatch,

10-9-19 WOD

Strict Press 5 x 3 @ 75% of 1RM *Do 6-8 strict pull ups after each set. You can attach weight or use a band as needed. The strict press should all be at the same weight for the 5 x 3. Get 3-4 warm up sets to start. THEN 20 Minute AMRAP: 16/13 Calorie

10-8-19 WOD

Deadlift 6 x 8 @ 55% of 1RM 55-60% for these working on technique Dumbbell Bench Press 12-12-12-12-12-12 *Go as heavy as possible for these but keep them unbroken. Do a set after each set of deadlifts. THEN 20 Minute AMRAP: 800m Row 5 Rounds: 5 Strict Pull Ups 10 Push Ups 15 Air Squats

10-7-19 WOD

4 Rounds for Time: 15 Box Jump Overs (24/20”) 25 Alternating Arm Dumbbell Snatch (50/35#) 100 Double Unders Rest 1:30 25 Minute Time Cap **If 100 double unders are a lot, work for 2 minutes and get as many as possible in about 2 minutes of work. You can stagger the start by 2:00 if

10-4-19 WOD

3 Rounds for Time: 400m run 20 Overhead Squats (95/65#) @ the 20:00 Mark 3 Rounds for Time: 30 Toes to Bar 10 Power Cleans (185/125#) *This is 2 separate workouts. 2 Times. Do the first workout and then rest until the 20 minute mark before starting the second workout. Overhead squats should be unbroken.

10-3-19 WOD

Sumo Deadlift 3-3-3-5 *Work up to a decent set of 3 for the day. On your last set, shoot for 5+ reps. Work on your set position, toes out, screwing your feet/ hips into the floor. Keeping the hips close to the bar and keeping your chest upright. THEN For Time: 1,500/ 1,250m Row -Then-

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