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Thursday, November 3rd

CnJ 
1 power clean EMOM x7 min
*10 min
 
BWCF
1-2-3-4-5-6...
Cal row
-run 100m between rounds. RESET THE ROWER BETWEEN ROUNDS 
AMRAP in 10 min
*10 min
 
Midline
50 candlestick lever downs
-4 second descent. 
*12 min 
 
Conditioning 
30 ring or bar muscle ups for time
-100m run every break in effort
*15 min
 
Weightlifting
A. 5x5 bent over rows
B. 5x5 weighted hip raises (pause 3 seconds at the top)
*15 min
 

 

Thursday yoga. Call 9512419339 to register for a yoga membership or yoga punch card 🙏🏽😗💨#namaste

A photo posted by CrossFit IE (@inlandempirebarbell) on

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Wednesday, November 2nd

Snatch
1 power snatch EMOM x7 min
*10 min 
 
BWCF
1-2-3-4-5-6-7...
Push-up
Sit-ups
Squat
AMRAP in 10 min
 
Strength
7x5 HBBS (75%)
*20 min
 
Conditioning
400m run
12 DB hang clusters (45/30)
x3 rounds 
*10 min 
 
Weightlifting
3x5 snatch grip tempo descending pull (100%)
Load with 100% 1RM. Pull to the hip and descend through positions to a 5 count
*10 min
 

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Tuesday, November 1st

CnJ
1 clean EMOM x7 min 
*10 min
 
BWCF
8/10/12 cal row EMOM x3 rounds 
-row 8 cal min 1, 10 cal min 2, and 12 cal min 3. Repeat for 3 rounds
*9 min
 
Midline
400m run every 5 min 
x3 rounds
-GHD sit-ups during rest. Score is GHD sit-ups
*15 min
 
Conditioning
1-2-3-4...
10-20-30-40...
Rope climb
Meter HS walk 
AMRAP in 15 min 
*15 min 
 
Weightlifting

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Monday, October 31st

Snatch
1 snatch EMOM x7 min
*10 min 
 
BWCF
100m run
EMOM x10 min
-Jump squats while you rest
*10 min
 
Strength
Smolov Jr. Week 1/3
6x6 HBBS (70%)
*20 minutes 
 
Conditioning
400m run
50 double unders
x3 rounds
*10 min 
 
Weightlifting
5x3 snatch grip push press+3 OHS
*10 min 
 

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Friday, October 28th

Midline
10 hip raises 
10 GHD sit-ups
x4 rounds 
*10 min
 
Conditioning
100m run
10 ring dips
x5 rounds
-rest 1 min-
30 box jumps (24/20)
-rest 1 min-
100m row
10 toes to bar 
x5 rounds
-rest 1 min-
30 thrusters (75/55)
*25 min 
 
Weightlifting
Establish a 1RM front squat 
*25 min 

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Thursday, October 27th

CnJ 
Establish a 1RM power clean 
*18 min
 
BWCF
10-9-8-7-6-5-4-3-2-1
Cal row
Burpee over rower 
*AMRAP in 18 min
 
Midline
Tabata weighted plank holds (45/25)
x8 rounds 
*5 min 
 
Conditioning 
50-40-30-20-10
Double unders
Wall balls (20/14)
Pull-ups 
- wall ball the 50/30/10; pull-up the 40/20
*18 min
 
Weightlifting
7x5 HBBS (HAF)
*18 min

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Wednesday, October 26th

Snatch
Establish a 1RM power snatch 
*20 min
 
BWCF
500-400-300-200-100
Meter run
Meter row
*15 min
 
Conditioning
3 wall walks 
6 front squats (205/140)
9 GHD sit-ups 
AMRAP in 15
*15 min
 
Weightlifting
Est. a 1RM jerk 
*15 min
 

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Tuesday October 25th

CnJ
Establish a 1RM Clean
*20 min
 
BWCF
Death by cal row 
*20 min
 
Midline
100 ab wheel roll outs
*10 min
 
Conditioning
9 C2B pull-ups
15 OHS (75/55)
21 single arm DB snatch (45/35)
AMRAP in 10 min
*10min 
 
Weightlifting
5x5 bent over rows 
*10 min 

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Monday, October 24th

Snatch
Establish a 1RM snatch 
*20 min
 
BWCF
Jackie JR. 
250m row
15 thrusters (45/35)
8 pull-ups
AMRAP in 20 min
*20 min 
 
Midline
*weightlifters, see weightlifting below)
A. 3x10 Weighted around-the-world hip extensions (10 each direction)
B. 4x15 V-ups 
*10 minutes 
 
Conditioning
"DT"
12 deadlifts (155/110)
9 hang power cleans
6 push jerks
*10 min 
 
Weightlifting
In place of the midline, Keep snatching. Max out! If you get stuck at a weight, take your bar down to 85% of your HEAVIEST ATTEMPT and cycle it for a ME round. 
 
Once midline time has expired for the crossfitters, start your midline for the remainder of the class time. 
*10 min 

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Friday, October 21st

100m shuttle run (20m x5)
15 HRPU 
x5 rounds
Rest 1 min
30 DB CnJ (45/30)
Rest 1 min
100m shuttle run
15 GHD sit-ups 
x5 rounds 
rest 1 min
30 DB thrusters
*25 min
 
Weightlifting
Establish a 1RM 
*25 min
 

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