CrossFit Workouts for Week of 10/8-10/12/18 – CrossFit Fixx
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CrossFit Workouts for Week of 10/8-10/12/18

7
Oct

CrossFit Workouts for Week of 10/8-10/12/18

Monday, October 8

EXTENDED WARM-UP
3 SETS
1 Power Clean
1 Front Squat
1 High Hang Squat Clean
*Light loading to start. Build to workout weight by third set.

WORKOUT
3 SETS
START A SET EVERY 6:00
400m Run
12 Burpee Over Bar
9 Squat Clean Rx+(155/105) Rx(115/75)
*Record time for all three sets.

 

Tuesday, October 9

STRENGTH
SPLIT JERK
5-4-3-3-3
*Goal of this session is to get comfortable in proper split landing position / recovery.

WORKOUT
7 ROUNDS FOR TIME
40 Double Unders
10 Shoulder to OH Rx+ (115/85) Rx (95/65)

 

Wednesday, October 10

WORKOUT
FOR TIME
21-15-9
Pull-up
Deadlifts Rx+ (225/155) Rx (185/125)
-No Rest-
15-12-9
Bar Muscle-up
Deadlifts Rx+ (225/155) Rx (185/125)
*Scale rep scheme in first couple to 15-12-9 and then 12-9-6 in second couplet if needed

FINISHER
2 ROUNDS
20 Tuck-ups
:30 Hollow Hold
20 Ab Mat Sit-ups
:30 Plank
-Rest as Needed-

 

Thursday, October 11

STRENGTH
2 ROUNDS FOR QUALITY
10 Single Arm Strict Press (each arm)
10 KB Upright Row (heavy)
10 Strict Dips
10 Single Arm RIng Rows (each arm)

WORKOUT
AMRAP x 15 MINUTES
20 Air Squats
15 Wall Ball (20/14)
10/8 Calorie Bike

 

Friday, October 12

STRENGTH
EMOM x 12 MINUTES
Min 1-4 – 5 Hang Power Snatch
Min 5-8 – 3 Hang Power Snatch
Min 9-12 – 1 Hang Power Snatch
*Add weight every 4:00

WORKOUT
4 ROUNDS FOR TIME
30 Alternating Lunges
25 Push-ups
15 Knee 2 Elbow

Rocktober continues!!

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