CrossFit Eastvale

Wednesday, November 1st

Snatch

1RM snatch 

*15 min

 

Burn

200m run

20 SDLHP (70/53)

x2 rounds

200m run

15 single arm thrusters (70/53)

x2 rounds 

200m run 

10 8-count body builders

x2 rounds 

*15 min

 

CrossFit

30 assault bike calories

30 GHD sit-ups

-50 double unders 

20 assault bike calories 

20 deadlifts (225/155)

-50 double unders

10 assault bike calories 

10 GHD sit-ups

-50 double unders

20 assault bike calories

20 deadlifts 

-50 double unders 

30 assault bike calories 

30 GHD sit-ups 

*20 min

 

Weightlifting

5x3 OHS

 

5x3 snatch pulls w/ slow descent. 

 

*20 min

Tuesday, October 31st

CnJ

2RM TnG cleans +jerk 

*15 min

 

Burn

400m run

20m walking lunge

20 toes to bar

x3 rounds 

*15 min

 

Strength

8RM HBBS

*8 min

 

CrossFit

1k row

then

20m handstand walk 

20 goblet squats (53/35)

x4 rounds 

then

1k row 

*18 min 

 

Weightlifting

7x5 good mornings 

 

*20 min 

Monday, October 30th

Weightlifting

Snatch

2RM TnG snatch 

+1 ME UB TnG snatch (85% of above)

*15 min

 

Burn

21-18-15-12-9-6-3

Cal bike

Push press (95/65)

*15 min

 

CrossFit

21 wall balls (20/14)

21 KBS (53/35)

x 3 rounds

Rest 2 min 

15 pull-ups 

15 box jumps (24/20)

x3 rounds 

Rest 2 min

9 cal row (reset rower)

9 burpees over rower

x3 rounds

*20 min

 

Weightlifting 

2RM snatch balance 

5x2 snatch pulls (110%)

 

*20 min 

Friday, October 27th

Partner workout

400m run together

80 toes to bar

400m run together

80 GHD sit-ups

400m run

80 Atomic sit-ups

400m run together 

80 DB snatches (50/35)

 

 

Weightlifting

Est a 1RM snatch, CnJ, or HBBS

 

*30 min

Thursday, October 26th

Weightlifting

CnJ

3RM power clean

+1 ME UB TNG power snatch (85%)

*15 min

 

Burn

80m shuttle run

20m burpee broad jump

x5 rounds

*15 min 

 

Strength 

2x10RM HBBS

*10 min

 

CrossFit 

21 box jumps (24/20) 

15 HSPU

9 cal row

x4 rounds 

*12 min

 

Weightlifting 

4x3 pause jerks (pause in the dip)

 

*12 min

Wednesday, October 25th

3RM power snatch 

+1 ME UB TNG power snatch (85%)

*15 min

 

Burn

400m run

30 2-count mountain climbers 

30 SDLHP (53/35)

x3 rounds 

AMRAP in 15 min

*15 min

 

CrossFit

Partner workout

50-40-30-20-10

Partner burpees (over each other)

Double unders

Cal bike 

*25 min

 

Weightlifting

7x3 snatch pulls w/shrug (85%)

7x3 clean pulls w/shrug (85%) 

*25 min

Tuesday, October 24th

CnJ

3RM TnG clean

+1 ME UB TnG clean (85% of above)

*15 min

 

Burn

1-2-3-4-5-6-7...

HRPU

sit-up

Air squat 

AMRAP in 15 min

*15 min

 

Strength

10RM HBBS 

*10 min

 

CrossFit

400m run

7 thrusters (155/105)

7 bar facing burpees 

x3 rounds

*12 min 

 

Weightlifting

7x3 bent over rows 

 

*12 min 

Monday, October 23rd

Weightlifting

Snatch

3RM TnG snatch 

+1 ME UB TnG snatch (85% of above)

*15 min

 

Burn

200m run

20 tactical lunges (53/35)

x3 rounds

200m run

20 goblet squats

x3 rounds 

*15 min

 

Midline

20 ab rollouts

10 PERFECT toes to bar

x5 rounds 

*8 min

 

CrossFit

50 wall balls (20/10)

40 KBS (53/35)

30 wall balls 

20 KBS (53/35)

10 wall balls 

*10 min 

 

Weightlifting 

3x 5 snatch grip push press+5 OHS

*10 min

Friday, October 20th

CrossFit

40 OHS (135/95)

400m run

40 HSPU

400m run

40 toes to bar

400m run

40 box jumps (30/24)

400m run

40 pull-ups

*30 min

 

Weightlifting

Est a 1RM snatch, CnJ, or HBBS

 

*30 min

Thursday, October 19th

Weightlifting

CnJ

1RM hang power clean 

*13 min

 

Burn

200m run

20 front rack step ups (95/65); (20")

20 deficit push-ups (20")

AMRAP in 15

*13 min 

 

Strength 

Establish a 1RM HBBS

*17 min

 

CrossFit 

30/20 cal row

15 burpees

AMRAP in 10 

*10 min

 

Weightlifting 

5x2 snatch pulls; pause at knee and hip before shrug (100%)

 

*10 min