Monday, October 28th - Wednesday, October 30th

Monday, October 28th

Strength:

10 x 3 Back Squat @ 65% of One Rep Max

Prowler push [down and back] after each set

Sellout:

4 x 1 minute on : 1 minute off

Max Rep Kettlebell Swings @ 55#/35#

Tuesday, October 29th

Skillwork:

Muscle Ups

Strength:

10 x 3 Snatch Grip Deadlifts @ 80% of Snatch ORM

WOD:

4 Rounds for Time

400 Meter Run

40 Air Squats

30 Lunges [15 Each Leg]

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Endurance: 6 am @  Elm City CrossFit

Medball Suicides and Tire Flips

Endurance: 6 pm @  Elm City CrossFit

2 x 400 meter run, 1 x 800, 1 x 1200, 1 x 800, 2 x 400

or

2 x 400 meter run, 1 x 800, 2 x 1200, 1 x 800, 2 x 400

Rest is equal to 1/2 Work

Wednesday, October 30th

Buy In:

3 x 12 Reverse Hypers

Strength:

3 x 5 Behind the Neck Jerk @ 70% of ORM

5 x 4 Push Press @ 75% of ORM

Sellout:

100 Abmat Situps for Time