Sunday-Sunday 191006-1013 – Specialty

Endurance
Sunday 10/6
“Lace Up”
30 minute Partner AMRAP:
60 Dumbbell or Kettlebell Snatches (50/35 or 24/16)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)

Note: One person working at a time. Partition reps as desired.

Wednesday 10/9
Team Workout
30 rounds, switch every 75 seconds:
Partner 1: 1 Wall Walk into Row for Cal

Partner 2: AMRAP
50/arm Dumbbell Thrusters (50/35)
100 American Kettlebell Swings (24/16)
50/leg Walking Lunges
100 Ab-Mat Sit Ups

Partner 3: Rest

Functional Strength
Sunday 10/6
5 rounds:
7 HEAVY Dual Kettlebell Front Squats (2×28/2×20)
100 ft Heavy Farmers Carry (2×155/2×105)
12 Burpee Jumping Jacks

Rest 3 minutes after each round

Sunday 10/13
A1. Axle Bar Deadlifts 5×3, building
A2. Paloff Presses from Split Stance 5×10/side

B. 12 minute alternating EMOM:
M1 – 10 Axle Bar Viper Presses
M2 – 12 Dumbbell Curls
M3 – 30 second Wall Sit

Gymnastics
For this gymnastics cycle, we are reviewing skills that commonly show up in the CrossFit Open. Our main focus is on how we make these movements more efficient and approach these skills in workouts. This class is open to both Beginner and Experienced members!

Week 3
A. Skills
Muscle ups (Ring and Bar)

B. Alternating Tabata:
Muscle Ups (Kip Swings)
Double Unders

Olympic Weightlifting
Sunday 10/6 (28th St) and Saturday 10/12 (UWS)
Clean Deadlift + Power Clean + Clean
7×1+1+1

Clean Deadlift
3×3

Behind Neck Press
4×4

Wednesday 10/9
Hang Snatch – 5 second pause in hang
7×2

Snatch Balance
4×4

Sunday 10/13 (28th St) and Saturday 10/19 (UWS)
Drop to Split + Behind Neck Jerk
4×1+1

Jerk
7×1