CrossFit Workouts for Week of 10/29-11/2/2018 – CrossFit Fixx
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CrossFit Workouts for Week of 10/29-11/2/2018

28
Oct

CrossFit Workouts for Week of 10/29-11/2/2018

Happy Halloween!

Monday, October 29

WORKOUT
5 ROUNDS FOR TIME
15 Russian Swings (53/35) Rx+ (70/53)
15 T2B

-Rest 2:00-

5 ROUNDS FOR TIME
15 Burpees
15 Ab Mat Sit-ups

FINISHER
3 SETS
Max Set Tempo Push-ups (1111)
Superset w/
Max Banded Tricep Extensions*
-Rest 1:30-
*Attach light band to the rig and go for max set

 

Tuesday, October 30

STRENGTH/SKILL
5 SETS
Snatch Deadlift
Below the Knee Power Snatch
Snatch Balance (full squat)

WORKOUT
AMRAP x 10 MINUTES
8/6 Calorie Bike
6 Power Snatch (95/65) Rx+ (115/75)

 

Wednesday, October 31

STRENGTH
E2MOM x 20 MINUTES
3 Back Squat
*Building during the E2MOM, after the 3 reps rest until the next even 2:00 mark

WORKOUT
3 ROUNDS FOR TIME
30 Med Ball Cleans (20/14)
60 Double Unders

COOL DOWN
3 ROUNDS
1:00 Bike @ Recovery Effort
5/5 Single Leg DL with Medball
10 Alt. Figure 4 Squats*
*Cross opposite ankle over the knee of the plant leg and slowly lower under control

 

Thursday, November 1

SKILL/EXTENDED WARM-UP
3 SETS
:20 Ring Support
10 DB Renegade Rows
:20 Active Hang From Pull-up Bar
10 DB Seated Press

WORKOUT
6 SETS
5 Ring Muscle Up
15 DB Step-Ups (25/15) Rx+ (35/25), (24/20″)
200m Run
-Rest 2:00 between sets-

 

Friday, November 2

STRENGTH
Power Clean and Push Jerk
2-2-2-2-2

WORKOUT
FOR TIME
15-12-9
Clean and Jerk (95/65) Rx+  (135/95)
30-24-18
Calorie Row

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