Monday
Warmup-Barbell Drills
A)Build to a heavy Snatch in 15 mins
B)Build to a heavy Clean and Jerk in 15 mins
C)Conditioning: AMRAP 15
Run 200m
1 Muscle Up or C2B Pullup + 1 OHS (135/95)
Climb the ladder 2-3-4-5-6….
Health
A/B) Do Hang and Power variations as needed
C)Conditioning: AMRAP 12
Run 200m *Sub Rowing and Biking as needed
2 Pullups + 2 Front Squats @60%
Climb the ladder 2-4-6-8-10…
Tuesday
Warmup-3 Rounds NFT
3 Strict + 3 Push *start w/ bar increase Rd to Rd
5 Air Squats + 25ft BW walking lunges
5 Box Overs *start BW increase Rd to Rd
A)Strength: Push Press
10 mins to build to a heavy single
Then, 3×5@75%
B)WOD: AMRAP 22
15/12 Cal Bike or 20/15 Cal Row
5 Devil’s Press (50/35)
10 DB Squats (50/35)
15 DB S2O (50/35)
10 DB Box Overs (24/20) *Both DBs
DB FR Lunges Back to start line
Health- SAME
Wednesday
Warmup-Group Dynamic Warmup
A)Rowing Conditioning: 4 rds each partner
300m moderate pace
200m fast pace
100m SPRINT
*Alt rds w/partner
B)Accessory: Posterior Chain
1-Single Leg KB RDLs 3×10-15 reps
2-Good Mornings 3×20 reps
C)Accessory: Gymnastics
1-Strict T2B Leg Raises 3×5-10 reps
2-Pike Ups on Rower 3×5-10 reps
Health-Same
Thursday– Limited Schedule
Workout TBA- “Halloween Special”
Friday
“20.4”
Week 4 Theme-“Trick or Treat”
Social Media Challenge-Post a picture of your score sheet with our CrossFit 217 banner. #CF217TrickOrTreat and tag @crossfit217
*1 pt + .5 pt if you are in costume
*Top 3-5 costumes get 1 bonus point
Saturday
Group CrossFit 9AM
Sunday
Open Gym 1:30-3:30pm