Weekly Workouts October 8-12th

Weekly Workouts October 8-12th

Monday

2018 CrossFit Games Regional Event 3

For time:

9 Muscle-ups Handstand Walk

36 Alternating Pistols

Handstand Walk

9 Muscle-ups

Handstand Walk

45 Alternating Pistols

Handstand Walk

9 Muscle-ups

Handstand Walk

54 Alternating Pistols

Time cap: 13 mins

*Each Handstand Walk contains 2 obstacles worth 1 rep each. For time-capped scores, add 1 sec for every rep you did not complete to be ranked accordingly.

Tuesday

Hang Squat Clean 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Wednesday

Nancy

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

Thursday

3 rounds for time of:

25 Deadlifts, 225/155 lbs

Bike, 1000 m

Yoga at 7:15pm

Friday

Overhead Squat 5x10 at 60% 1RM

Rest as needed between sets.

Skill focus is on drilling the Snatch from the floor. Snatch the weight and then complete your Overhead Squats.

Saturday

Team Workouts

Fundamentals 11am-12:15pm

Sunday

Boot Camp 10am and 11am



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