CrossFit Monday 10/5 To Sunday 10/11

CrossFit Programming: MONDAY 10/5-SUNDAY 10/11

Here is the full week of programming for CrossFit, Power Hour, Barbell, HYROX, and Conditioning classes.

MONDAY

STRENGTH
3X6 SPLIT PRESS
BUILD IN WT

5X2 SPLIT JERK
START AROUND 65% OR 7RPE AND BUILD

WORKOUT
EVERY 3:00 X 5
3 WALLWALKS
15 RUSSIAN KBS #70/53
10 BOX JUMP OVERS
SCORE IS AVERAGE TIME

TUESDAY

STRENGTH
4X10
BACK SQUAT
START AT 60% AND BUILD

WORKOUT
3 RFT
30 ALT DB SNATCHES #50/35
30 WALLBALLS #20/14

WEDNESDAY

CROSSFIT
STRENGTH
5X3 POWER CLEAN
BUILD IN WEIGHT, GOAL 7/8 RPE

WORKOUT
INTERVALS 2:00 ON/1:00 REST X 4
15/12 CAL ROW
MAX PULL UPS IN REMAINING TIME

POWER HOUR
HIP THRUST 3X9
+ 8E STAGGER STANCE DL

4 SETS
8E SINGLE ARM DB PRESS
5E SINGLE LEG BOX STEP UP

3X
10 HAMSTRING CURLS ON ROWER
REST :30
15 SUPINE PLATE PRESSES
REST :30

THURSDAY

HYROX

FRIDAY

CROSSFIT
SKILL-
AGILITY LADDER DRILLS
PLYOMETRICS

WORKOUT
AMRAP 18
100M RUN
18 BURPEES TO #25 PLATE*
54 DOUBLE UNDERS (54 SINGLES)
*FACE/BODY SHOULD BE BEHIND PLATE, NO PART OF YOUR BODY SHOULD BE OVER THE PLATE AT BOTTOM OF BURPEE

POWER HOUR
EVERY 4:00 COMPLETE X 3 SETS
9 FRONT SQUAT + 10E TRIPOD ROW

3 SETS
10 TEMPO HEEL ELEVATED SQUAT
6-7 PULL UPS

EMOM 9
1-10-15 WALLBALLS
2- :45-1:00 WALLSIT
3- REST

SATURDAY

CROSSFIT
PARTNER WORKOUT
AMRAP 15
5 POWER SNATCH #75/55
10 DEADLIFTS #75/55
15 TOES TO BAR
REST 2:00
AT 17:00
8:00 TO BUILD TO MAX SNATCH
SHARE BARBELL

BARBELL
5X5 OVERHEAD SQUATS
SS WITH A SINGLE ARM DB OH CARRY

3 SETS
12 BARBELL ROLLOUTS
12E GORILLA ROWS
:30 PLATE PINCH

SUNDAY

CONDITIONING
AMRAP 40
20 CAL MACHINE (OR 400M RUN)
20 WALKING LUNGES
20 PUSH UPS
1:00 PLANK
REST 1:00