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Monday

Back squat 1 x 20
WEEK 7. 2 more weeks to go, stay strong!

Metcon:
AMRAP 5
21 thruster 40/30
21 T2B
rest 2:00
AMRAP 5
15 front squat 40/30
15 T2B

Tuesday

Super set A x 3 sets
Strict press ME
Strict chin up ME
rest 2:00

Super set B x 3 sets
20 x alternating KB/DB floor press
10 x one arm KB/DB 3-point row
rest 1:30

Metcon:
15-12-9
burpee
C2B
rest 3 min
9-12-15
burpee
pull up

Wednesday

Clean complex:
clean pull x 2
clean
hang clean

Work up to 5 moderately heavy sets.

Metcon:
5 rounds for time
15 wall ball
15 hang power clean 40/30

Olympic: Snatch

Thursday

WOD (S):
2 rounds for time
25m HS walk*
25 burpee

2 rounds for time
25 thruster 40/30
25 burpee over bar

2 rounds for time
25 pull up
25 burpees to target

*Scaled to 50m bearcrawl

rest 5 min between workouts

Friday

Back squat 1 x 20

OPEN 20.4

Saturday

Team WOD 11:00, CF masters 14:00.

HALLOWEEN PARTY! see more in facebook group: CrossFit 40100 members

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