Workouts for the Week: October 8 - October 13

Monday, October 8th

Workout: For Time - With a Partner - 35 Minute Cap

15-10-5 Bar Muscle Ups (1:1 Chest to Bar Pullups)
30-20-10 Squat Cleans
60-40-20 Handstand Pushups (1:1 Pushups)

Round 1 = (185/135)
Round 2 = (225/155)
Round 3 = (245/175)

Conditioning: For Time - 15 Minute Cap

100 Wall Balls
While completing Wall Balls - 3 Burpees Every Minute on the Minute

Workout: As Many Rounds as Possible in 18 Minutes

200m Run
40 Double Unders (80 singles)
15/10 Calorie Row

Strength: 6x3 - As Heavy as Possible

Deadlift

Workout: For Time - CrossFit Team Series Workout - Solo - 15 Minute Cap

30 Toes to Bar (1:1 Abmat Situps)
40 Alternating DB Snatch (50/35)
50 DB Box Step-Overs
40 Alternating DB Snatch
30 Toes to Bar

Workout: As Many Rounds as Possible in 13 Minutes

8 DB Shoulder to Overhead (50/35)
10 Ball Slams
12 KB Swings (1.5/1)

Workout: For Time - “Heartburn” - Courtesy of Bergeron

1 Mile Run

-into-

10 Rounds of “Beep Test”
7 Thrusters (75/55)
7 Pullups
7 Burpees

Workout: For Time - With a Partner

40 Calorie Row
60 Deadlifts (135/95)
45 Hang Power Cleans
30 Push Jerks
40 Calorie Row
30 Push Jerks
45 Hang Power Cleans
60 Deadlifts
40 Calorie Row

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