Brianne – Page 2 – Majestic Cryotherapy

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Pumpkin WOD

CrossFit Majestic – CrossFit

Metcon

Metcon (Time)

Partner WOD For Time:

800m Partner Pumpkin Run

100 Front Squats, 95/65lb (Partner holds pumpkin OH)

75 Pumpkin Sit Ups (Partner holds barbell in the top of Deadlift, 95/65lb)

50 Pull Ups (Partner holds pumpkin while hanging from bar)

75 HR Push Ups – (Partner holds Pumpkin in front raise)

100 OH Pumpkin lunge steps – (Partner holds barbell in Front Rack, 95/65lb)

800m partner pumpkin run

Workout with costume – to be announced bonus applied to your whiteboard score

Heavy MetCon

CrossFit Majestic – CrossFit

Metcon (5 Rounds for reps)

Strength: 5 Rounds

Min 1 – 10 UB Deadlifts, 315/205lb

Min 2 – 15 UB Wall Ball, 30/20lb

Min 3 – 20 MB Sit Ups

Thursday

CrossFit Majestic – Olympic Weight Lifting

Clean and Jerk

5 Attempts (1:30)

Clean and Jerk

6 Sets (1:30)

PC + SC (AK) + SJ @ 85% A

PS + SS (AK) + 2 OHS

7 Rounds (1:30)

PS + SS (AK) + 2 OHS @ 80-90%

Weightlifting

CrossFit Majestic – CrossFit

Clean and Jerk

5 Attempts (1:30)

Clean and Jerk

6 Sets (1:30)

PC + SC (AK) + SJ @8 85% A

Front Squat

3×10 (3:00)

Gymnastics

CrossFit Majestic – CrossFit

Strict (Weighted) Pull Ups

3×5 (2:00)

30 Muscle-Ups (Time)

30 muscle-ups for time
Time Cap – 10 Minutes

Tuesday

CrossFit Majestic – Olympic Weight Lifting

Squat Snatch

9 Rounds (1:30)

1-3 – p + 3 SS (BK) + 2 OHS (Staring @ 70%)

4-6 – p + 2 SS (BK) + 2 OHS (Starting @ 80%)

7-9 – p + SS (BK) + 2 OHS (Starting @ 90%)