Strength
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
WOD
“I am the pumpkin king”
10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Scale is Dumbbell Push Ups)
Strength 1
Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Strength 2
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *
WOD
"Grumpy"
2 Sets For Time:
21-15-9
Kettlebell Front Squat (2x55#/35#) or Dumbbell Front Squats (2x50#/2x35#)
Calorie Assault Bike
-Rest 1:1 between sets-
Strength
Snatch 3x3
3 Squat Snatch x 3 sets @65-75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Snatch Grip Deadlift 3x3
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"1 John 4:9-10"
3 Rounds For Time:
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell
WOD
"CrossFit Open WOD Open 18.2 and 18.2a"
12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats (50s/35s)
Bar Facing Burpees
- into -
1RM Clean (Power or Squat)
18.2a
To be completed in the 12 minute time-cap of Open 18.2:
1-rep-max clean (power or squat)
Skills and Drills
Week 3: Handstand Push-up Skill Work
Advance:
5 Sets (1 Abmat)
5 Kick Up + 3-second Descent + Strict Press
Intermediate:
5 Sets (2 Abmats)
3-5 Kick Up + 3-second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press
* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.
