Program For Week of Sept 30 - Oct 6

WEEKLY ANNOUNCEMENTS: 

The CrossFit Open is moving to October which means we will have two Opens in 2019! Since we did teams in Feb/March for the Open, we are going to change it up a bit for our 2nd Open of the year. The Open will start on Oct 10th. We will do the workout on Fridays in class, if you are signed up for the Open through CrossFit you are responsible for finding a friend or coach to judge you. 

With that said our October Monthly Challenge will be CrossFit Open participation. The goal is to do ALL 5 CrossFit Open workouts. You have Friday-Monday of each week to get them done. If you miss Friday you can make up during Open Gym on Saturday mornings at 9 am or Sundays at 1 pm. We will do a different spirited them each week!

Oct 11: Twin day: Find a friend and dress alike!
Oct 18: Pajama day
Oct 25: Halloween/dress up day
Nov 1: TBD
Nov 8: TBD

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Monday 
Caffeinated CrossFit Gym, Smyrna, GA

Strength
5x2 P. Clean & P. Jerks (Climbing)

Metcon
AMRAP 16:
12 Hang Power Cleans (155/105)
12 Bar Over Burpees
12 Push Jerks (155/105)
12 Bar Muscle-ups

INTENT: Work on clean & jerk technique and strength. Shoot for at least 3-4 rounds on the amrap.

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Front Rack Step Ups
5 Sets of 5 reps each leg
(climbing)

Metcon
3 Rounds:
400 M Run
15 GHD Sit-Ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 1-Arm DB OH walking Lunge (50/35)

18 Min Time Cap

INTENT: Working on single leg strength to keep the back/body healthy and balanced. Finish first part in under 10 mins, shoot for 6 mins or less or the 2nd part.

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Superset: 5 Sets
Bench Press: 5 reps
Bent Over Rows: 5/5 reps (1 arm DB)

15 Mins For Quality
5/5 1 Arm High Pulls
50 M lateral shuffle
20 Russian Twists
50 M Farmers Carry 

INTENT: Superset working through 5 sets alternating bench press and bent over rows. To keep the body healthy and pain free we want to get some rotation and lateral movement in on a regular basis. Go as heavy as possible with quality form on high pulls and carries. 

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Deadlifts
5x5 unbroken climbing

Metcon
3 Sets For Time:
40 Double Unders
20 Deadlifts (225/155)
40 Double Unders
20 Toes to Bar
Rest 2 Minutes Between Sets

22 Min Cap

INTENT: For deadlifts climb to 75-80%. go for unbroken sets and control the downward (eccentric) portion. For metcon, work on pacing each round for similar time on each round. Score is slowest round. Try to keep rounds under 5 mins.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Back Squats
5x5 climbing

Metcon
CrossFit Open 19.1
AMRAP in 15 minutes
19 Wall Ball Shots (20/14 lb, 10/9 ft)
19 calorie Row

INTENT: Climb to 75-80%, control the downward portion (eccentric) at least 2-3 seconds down. Let’s get ready for our 2nd Open of the year with a 19.1 repeat. If you’ve done it before, beat your previous score!

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

“Rene”
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
30 Min Time Cap

Sunday
Caffeinated CrossFit Gym, Smyrna, GA

OPEN GYM: Come in and work on your choice of workout/skill/lifting work. The coach can help provide suggestions

WODMary Hollis