Mi 31.10 Strength Power Snatch 2-2-2-2-2 CrossFit Workout For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats 40/25 Toes-to-Bar Time Cap: 12 Minutes

a) EMOM 10 even 30 swings   24/16 uneven rest   b) Superset: Benchpress 5×5 Double KB Clean & Squat 5×5 c) Superset: Renegade Row 4×10 Sea Saw Press 4×10 d) Heavy Snatches 4×10

Di 30.10 Strength a) Bench Press 5 x 5 b) Strict Chin-Up 8-8-8-8-8 CrossFit Workout For time: 50 Wallballs ,40 Box Jumps,30 Burpee Chest-to-Bar Pullups 20 Handstand Pushups 10 Squat Cleans 80/60/40 Time Cap: 16 Minutes

Mo 29.10 Warm-Up Mobility Strength 4 Rounds 10 Hollow Rocks 10 Arch Rocks 30 s Low Plank 15 s Side Plank L/R 15 s Handstand Hold 10 Dips 10 Russian Swings CrossFit Workout 3 min AMRAP of: 3 Clean & Jerks 60/40 6 Burpees 9…

Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees

Fr 26.10 Warm-Up Run 400m / Row 500m / Bike 25 Cal Five rounds of: 3 Strict Pullups 7 Hindu Pushups 10 Walking Lunge Steps Strength Back Squat 6-6-6-6-6-6 CrossFit Workout Five rounds for time of: 15 Burpees 12 Deadlifts 9 Hang Power Cleans 6…

Do 25.10 Strength Power Clean 2-2-2-2-2 CrossFit Workout 50-35-20 Wallballs Pullups Time Cap: 18 Minutes

Mi 24.10 Warm-Up 5 Rounds: 10 Kettlebell Goblet Squats 3-5 Strict Pullups 10 Burpee Broad Jumps Strength Power Snatch 2-2-2-2-2 CrossFit Workout 12 min AMRAP: 12 Toes-to-Bar 12 Dumbbell Hang Clean & Jerk 22,5/15 (6 each arm) 12 Pistols

5 Rounds 30 s. Double Swings 30 s. Double High Pull 30 s. Double Half Snatch 30 s. Double Clean & Jerk 2min Rest   5 Rounds  (super slow – 5 sec down, 5 sec up) Dead Swing + Clean +Squat+Press L/R Chin Up +…