Wednesday

Squat Clean Skill Work

Then for time

10-8-6-4-2 reps of the following

Power Clean and Front Squat

KB Swings

Post Wod

3 minute Planck hold

30 Hanging Knee raises

On October 29th CrossFit Construct will be hosting Barbells For Boobs.  This will be a fundraising event that all proceeds will go towards a great cause.  Check out www.barbellsforboobs.com for more information and to sign up as well.  If you have any questions at all please email me at derek@cfconstruct.com.  The day will begin at 10 am on Saturday October 29th.  I will be posting a sign in sheet for heats next week.  We have currently raised over 800 dollars and with a couple weeks left I think we could double that! 

Tuesday workout

Strict Press
3 attempts at a new 5 rep max

Then for time

400 meter run

10 Push Press

10 weighted  Pull Ups  

10 Push Jerks

20 Kipping pull ups  

10 Split Jerks  

10 weighted Chin Ups  

400 Meter run

Post WOD

4 x 5 sots press

Monday
Deadlift
3 attempts for a new 5 rep max


5 Rounds for time

3 Power Cleans (80% of your one rep max)
5 Burpees
7 Goblet Squats (Heavy)

Post wod
3 x 10 weighted back extensions
50 ab mat sit ups

Turkish get ups 
5x3

Then for time
5 rounds of the following
400 meter run
15 overhead squats

Post wod
3 minute amrap of double unders
Hip mobility drills

snatch grip deadlift
5-5-5-5

3 jump broad jump test
5 attempts (rest as needed)

Working with a partner

12 minutes for as many rounds as possible of the following sequence
One person is working while one rests

3 hang power snatches
5/5 Russian kb swings (single arm)
7 box jumps
1 gasser (40 yards total )

Post wod
3 sets for max reps of ttb
2 minute side Planck ( 1 minute each side and partition as needed)

Power Clean
3 -3- 3

Then for time

Jackie

1 k Row
50 Thrusters
30 Pull Ups

Post WOD
30 ghd sit ups
3 x 5 Glute Ham raises

A1
Incline bench press
4x8. Tempo 4020
rest 90 seconds

A2
Weighted chin ups
4x6
Rest 90 seconds


5 minute amrap of the following

3 push press. (use 75 to 80 percent of your one rep max)
10 box jumps  (24/20)

Rest 3 minutes


5 minutes for as many rounds as possible of
5 ring rows
25 double unders
5 push ups