October 10-14, 2016 | "Weekly Programming"

Monday, October 10, 2016
Strength:
~Max Clean
WOD:
"Randy"
~75 Power Snatch 75/55

Tuesday, October 11, 2016
Strength:
Max Back Squat
WOD:
21-15-9
~Pullups (Guys do strict, girls do kipping)
~Air Squats
~Situps

Wednesday, October 12, 2016
Skill:
Snatch Drop
WOD:
10 Minute AMRAP
~10 Strict Press
~10 Overhead Squats
~10 Jerk
RX: 115/75

Thursday, October 13, 2016
Strength:
Front Squat 3x3 at 80%
WOD:
4 Rounds of
~5 Knees to Elbow
~10 Push Press 155/105
~5 Muscle Ups

Friday, October 14, 2016
WOD:
~1 Mile Run
~20 Sumo Deadlift High Pull 115/75
~20 Toes to Bar
~20 Strict Press 115/75
~20 Power Snatch 115/75
~200 Double Unders
~20 Front Squat 115/75
~20 Kettlebell Swings 53/35
~20 Push Ups
~100 Air Squats
**Mark Your Calendars!!**
Barbells for Boobs, October 28th at 6:30 pm at Crossfit Iron Fury. Potluck style food and fellowship afterwards.

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