October 17 - October 23

Monday

A) Build to heavy split jerk

B) "Grave Digger"
AMRAP-14:
3-6-9-12...
- Shoulder to Overhead (95/65)
*after each rd do 7 Burpee Box jump (24/20)

Rx+
- 135/95

*Score = last completed rd + S2OH + BBJ

Tuesday

A) Build to heavy squat clean

B) 1000m row TT

Wednesday

CrossFit Intervals
"I See Dead People"
EMOM-24:
1 - EB cals
2 - WB (20/14)
3 - T2B
4 - Rest

Rx+
- WB (30/20)

*Score = total reps

ThursdaY

A) Snatch Skill
EMOM-12:
- 1 Tempo power snatch
- 1 Tempo squat snatch

*Tempo is 3sec from floor to mid-thigh
*Start moderate and slowly build to heavy for the day
*Not touch and go

B) "14.1"
AMRAP-10
- 30 DU
- 15 PS (75/55)

Friday

"You Can Run, But You Can't Hide"
FT (CAP-25):
10-1
- Burpee pullup
*200m run before each set

Rx+
- C2B

Saturday

Partner WOD
AMRAP-25 (Teams of 3)
"Sanderson Sisters"
Partner 1 - 250m row
Partner 2&3 AMRAP:
- 5 Curtis Ps (95/65)
- 15 WB situp passes

Rx+
- Curtis P (135/95)
- WB (30/20)

*rotate when each time rower finishes 250m
*score = total rounds on AMRAP