October 24 - 28, 2016 | "Weekly Programming"

Monday, October 24, 2016
Strength:
Hang Clean Thruster Ladder
Start at 95/65 and keep working up for 12 minutes
WOD:
12-9-6-3
~Muscle Ups
~Deadlift 275/185

Tuesday, October 25, 2016
Skill:
One mile run FT
WOD:
"Cindy"
20 Minute AMRAP
~5 Pullups
~10 Pushups
~15 Squats

Wednesday, October 26, 2016
Strength:
Deadlift (work up to a heavy single)
WOD:
12 Minute AMRAP
~12 Kettlebell Swings 53/35
~12 Med Ball Cleans 20/14
~12 Box Jumps 24"/20"

Thursday, October 27, 2016
Strength:
Front Squat (2 sets)
As many reps at 225/155 as possible each set
WOD:
10-9-8-7-6-5-4-3-2-1
Snatch
Start at 95/65 and increase weight each set

Friday, October 28, 2016
It's BARBELLS FOR BOOBS day! Tonight at 6:30 please join us at Crossfit Iron Fury for great workout and an even greater time as we celebrate our fitness and bring some attention (and funds) to breast cancer awareness. Immediately following the workout "Grace", we will have potluck style refreshments and fellowship. Wear your pink, bring a dish and let's have some fun.
*All class times at AFC will be open gym*

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