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Monday, October 21st

Skillwork:

Pullups

Strength:

Hang Clean [power or squat]

1 x 5

1 x 4

1 x 3

1 x 2

3 x 1

Increase load each set

Sellout:

5 Minutes, Max rep Burpees

 

Tuesday, October 22nd

Strength:

Shoulder Press

3 x 3

3 x 2

3 x 1

Increase load each set

WOD:

6 x 1 Minute Work/1 Minute Rest

Lateral box Jumps [up and over] @ 20"/16"

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Endurance: 6 am/pm @  Elm City CrossFit

Team KBS Run Madness! Come see what the endurance coaches have up their sleeves...

Wednesday, October 23rd

Strength:

Overhead Squats

3 x 45% of One rep max

2 x 65% of ORM

4 x 2 @ 75% of ORM

WOD:

3 Rounds for Time

Run around the building

3 Overhead Squats at 50% of bodyweight

5 Deadhang Pullups

10 Pushups

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