Monday, October 4

WOD

“Big Clean Complex” - A CrossFit New England Benchmark WOD

6 Sets for max load - 1 set is full sequence, without dropping the bar

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*Cleans are squat cleans, rest as needed between rounds

Tuesday, October 5

Bench Press @ 80% of 1 rep max

10 - 8 - 6 (4 - 4 - 4 - 4)

*If you do not know your 1 rep max, work up to a weight you can complete 4 reps

WOD

“Bosco”

20 minute AMRAP

10 Deadlift

20 Box Jumps

30 Wallballs

40 Double Unders

*Deadlift @ 225/155 lbs, WB @ 20/14 lbs, Box @ 24/20”

Wednesday, October 6

WOD

“Grip-E”

25 minute AMRAP

12 Pull-ups

24 KB Swings

12 Clean & Jerk

KB @ 53/35 lbs, C&J @ 135/95 lbs

Thursday, October 7

Hang Power Snatch

8 - 6 - 4 (3 - 3 - 3 - 3)

*Warm up to a heavy weight. Build up in weight as able.

WOD

“Happy Hour”

3 Rounds for time

10 Power Snatch

20 Burpee over the bar

10 Power Snatch

20 Toes to Bar

*Barbell @ 115/95 lbs

Friday, October 8

Back Squat @ 80% of 1 rep max

10 - 8 - 6 (4 - 4 - 4 - 4)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 4 reps with. Build as able.

WOD

“Speed Racer”

4 Rounds for time

400m Run

20 Hang Power Clean

400m Run

20 Shoulder to Overhead

*Barbell at 95/65 lbs

Saturday, October 9

WOD

“And pull, & thrust..”

5 - 10 - 15 - 20 - 25 - 20 - 15 - 10 - 5

Thrusters

Pull-ups

*Thrusters @ 95/65 lbs