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Performance Oct 7 to Thanksgiving - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Performance Oct 7 to Thanksgiving

Greeting Performance Members,
This is our “deload” week of our current cycle. It’s time to back off a little on the
intensity and allow our bodies to adapt and recover from the past 3 weeks. Let’s
stay at 80% for the week unless otherwise prescribed. Next week we start a new
cycle. We will be testing again in 5 weeks!

Monday October 7
A.
Skill
1.
3 Rounds Not For Time and performed at a comfortable pace of:
-6 HSPU
-8 GHD Sit Ups
-40 Double Unders
B.
Fitness
1.
Rowing- 10 minutes at a comfortable pace.

Tuesday October 8
A.
Strength
1.
Snatch- 5×1 Snatch from Blocks (set up boxes or plates so that bar is just
above the knee)- work up to 85% of the previous week’s best lift
2.
Jerks from the Rack- 4×1 @80%
3.
Front Squat – 3×3 @80%
4.
Weighted Dips- 3×6 @80% or do 4 reps if using BW
B.
Fitness
1.
4 min AMRAP
Buy in with 10 Bar Facing Burpees. Then with remaining time complete as
many rounds of:
-4 Cleans @60-65% of 1RM
-8 Box Jumps or Box Step Ups (20/24”)

Wednesday October 9
REST DAY

Thursday October 3
A.
Strength
1.
Cleans- 5×1+1 Cleans from Blocks (set up boxes or plates so that bar is
just above the knee)-Perform 1 Clean and 1 Jerk- work up to 85% of the
previous week’s best lift
2.
Bench Press- 3×3 @80%
3.
Back Squat- 3×3 @80%
4.
Weighted Pull Ups- 3×4 @80%
A.
Fitness
1.
For Time- 3 Rounds of (Half Helen)
-Run 200m
-12 KBS
-6 C2B Pull Ups

Friday October 10
A.
Skill
1.
Accumulate 20 Pistol Squats on each leg with any combination of sets and
reps.
B.
Fitness
1.
Complete 4 rounds at a comfortable pace and not for time of:
-Jog 400m
-15-25 Push Ups
-15-25 ABMAT Sit Ups

Saturday October 11
A.
Strength
1.
Snatch- 8×1 @65,70,75,75,80,80,85,85% ( Same as last week- No missed
reps and take about 60s between reps)
2.
Cleans and Jerks- 8×1 @65,70,75,75,80,80,85,85% ( Same as last week-
No missed reps and take about 60s between reps)
3.
Muscle Ups- 3x 6-8 or progressions
4.
Hyperextensions- 3×10
B.
Fitness
1.
EMOM for 10 minutes
-Odd Minutes- 4 Thrusters (you choose the weight- approx. 40-50% of 1RM
Clean and Jerk)
-Even Minutes- 8 Burpees ( Crossfit Open 12.1 Standard)
Sunday October 6
REST DA

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