Find a new 3 rep max deadlift (3 attempts)

Complete the following:

*Begin performing 5 burpees. Then perform 5 burpees every minute on the minute.

21-15-9

Thruster

Pull ups

Post:
As many reps as possible in 3 sets of:

GHD sit ups

This Saturdays fundraiser "Barbells For Boobs"  will begin at 10 am.  Once you arive we will assign you to a heat and heats will run every 15 minutes until everyone has completed the workout.  We will be holding a raffle with all proceeds getting donated to MIA.  If you have any questions or need to come in at a certain time do to time constraints please feel free to email me with any questions.

Friday

8 sets of 3 thrusters

Rest 60 seconds use 50-55% of your one rep max

3 x 8 romanian deadlift

5 minutes for as many reps as possible of the following

5 squat jumps

10 pulls on the rower

Rest 3 minutes

3 minutes for as many reps as possible of the

5/5 single arm Russian kb swing

10 wall balls (20/14)

Post wod

50 ab mat sit ups

The workout this Saturday October 29th will begin at 10:15am.  You will need to check in by no later than 10:00 am.  Once you arrive you will be assigned to a heat.  Heats will run every 15 minutes.  The prescribed weight for this workout is 135 pounds for men and 95 pounds for women, but any and all are welcome to scale accordingly.  Any questions please feel free to email me.  More details will be out in the next few days. 

Wednesday

Power Clean and Jerk Skill Work

One rep max power clean and jerk

1-1-1-1-1

Post Workout

4 x 500 meter row for max effort

Rest 2 minutes between sets

Tuesday

Behind the neck strict press

3-3-3

close grip bench

5-5-5

Then working in pairs

5 rounds for time

1 prowler push

1 gasser

10 Burpees

Post wod

Shoulder mobility work

2 minute handstand hold  (partition as needed )

This Saturday October 29th at 10 am CrossFit Construct will be hosting the Barbells for Boobs fundraiser.  Sign up at www.barbellsforboobs.com and if you have any questions please feel free to email me at derek@cfconstruct.com. 

Monday

Advanced 5 rep max Back Squat (3 attempts at a 5 rep max)
Beginner 3 x 5 Back Squat

3 x 8 weighted back extensions
Tempo (3030)

1 round of the following every 2 minutes for 10 minutes

3 hang squat cleans  (165/115 or 75% of your one rep max squat clean)
6 weighted pull ups
9 air squats
Record weight used

Post wod
4 x 8 ring rows

Saturday

A-1 Incline press

4 sets  10 Tempo 30x1 (use 50 to 60 % of your one rep max) rest 90 seconds

A-2 Chin Ups

4 sets of 10 Tempo 30x1 rest 90 seconds

4 rounds for time of the following

5 power clean and push press  (80% of your one rep max push press)

30 double unders

Post wod

Tabata row

Record total meters

 5-5-5 Overhead squat

8 x 3 snatch grip deadlift

Rest 60 seconds between sets

3 minute amrap of the following

10 thrusters  (95/65 or 50 % of your one rep max thruster)

10 pull ups

Rest 3 minutes

3 minute amrap of the following

10 box jumps (24/20)

10 wall balls (20/14)