October 2018

WOD ‘2018 CrossFit Team Series Event 8’ 30 Toe to bar 40 Single-arm dumbbell snatch (22.5/15) 50 Dumbbell box step-over (2 dumbbells) 40 Single-arm dumbbell snatch 30 Toe to bar 20 minute cap For detailed description, check the zen planner app.

WOD ‘2018 CrossFit Team Series Event 7′ 1 rep of the following complex for max load: Deadlift / hang clean / hang clean and jerk For detailed description check the zen planner app. Optional Finisher 50 Dumbbell burpee snatch (15/10) 10 minute cap Courtesy of coach Becca…

WOD ‘2018 CrossFit Team Series Event 6’ 50 Cal. row 25 Handstand push up 2 rounds (20 minute cap) For detailed description check the zen planner app.

2 Bar muscle up progressions 3 Squat snatch 1 round every minute for 8 minutes Those doing Rx can build up weight and progress to bar muscle ups during the 8 minutes. WOD ‘CrossFit Team Series Event 5’ Bar muscle-up Squat snatch (42.5/30) 10-9-8-7-6-5-4-3-2-1 rep (20 minute cap) For detailed description check the zen planner

GYMNASTICS Handstand roll out Ring holds 4 rounds WOD ‘2018 CrossFit Team Series Event 4′ 50 Double under (each) 15m Single arm overhead dumbbell lunge (22.5/15) 5 rounds (15 minute cap) For detailed description check the zen planner app.

STRENGTH Front squat 4 x 3 rep WOD ‘CrossFit Team Series Event 3’ Pull up Deadlift (102/70) 21, 15, 9 rep (15 minute cap) For detailed description check the zen planner app.

STRENGTH Weighted push up 4 x 3 rep WOD ‘Partner Workout’ 40 Dumbbell push press (22.5/15) 30 Partner sit up Run 200 5 rounds (15 minute cap)

Spend 15 minutes building up to a heavy squat clean WOD ‘CrossFit Team Series Event 2’ Complete as many reps as possible in 7 minutes following this pattern: 20 squat clean (60/42.5) 20 squat clean (84/57.5) 20 squat clean (100/70) This workout is intended to be done with a partner, synchronising the reps. Your partner

Snatch 5, 5, 3, 3, 1, 1 rep Consecutive reps, building up to heavy singles WOD ‘CrossFit Team Series Event 1’ Complete as many reps as possible in 7 minutes of: Bar-facing burpee This is event 1 of the CrossFit team series. A bunch of workouts designed to be done with a partner. Bring a

One arm row 4 x 3 rep WOD 10 Strict knee to elbow 3 Wall walk 20 minutes, as many rounds as possible