CrossFit WOD, October 23, 2021

10.23.2021

Warm-up
Samson Lunge w/band pass through (d)
10 HR Push-ups
Broad Jump (b)
10 Shoulder Activations
10 Hollow Rocks
Metcon (Distance)
5 Min Max Distance Row

Rest 1 Min
Metcon (Calories)
5 Min Max Cal AB

Rest 1 Min
Metcon (Time)
5x
14 Hammer Strike
12 Box Jumps
10 T2B
8 Devil’s Press

50/35

CrossFit WOD, October 22, 2021

10.22.2021

Warm-up
8 Min Clock

10 Shoulder Activations
8 Hanging Knee Raises
6 Kip Swings
4 HR Push-ups
2 Pull-ups

Weighted Dip (6×4)
Metcon (AMRAP – Reps)
4x

1 Min DU
1 Min HSPU
1 Min Burpee Pull-ups
1 Min Wallball
1 Min Rest

20/14

CrossFit WOD, October 21, 2021

10.21.2021
3x

200m Row
8 KB RDL
8 Russian KB Swing
8 Hollow Body Rocks
8 Mobility Burpees

Warm-up
3x

200m Row
8 KB RDL
8 Russian KB Swing
8 Hollow Body Rocks
8 Mobility Burpees

Deadlift (8-6-4-2-2-2)
Increase weight each set working up to 85-90% 1RM
Metcon (Time)
600m Run
15 Hang Power Cleans
400m Run
15 Hang Squat Cleans
200m Run
15 OHS

135/95

CrossFit WOD, October 20, 2021

10.20.2021

Warm-up
8 Min Clock

10/8 Cal AB
4 DB Snatch (r)
4 DB Snatch (l)
6 DB Row (r)
6 DB Row (l)
8 Plank Reach Back

Death By Ring Rows (15 Min Cap)
Metcon (Time)
5x

8 Plate G2OH
8 OH Lunge
12 Push-ups w/ Feet on Plate
12 Plate Sit-up

45/25
25 Min Cap

CrossFit WOD, October 19, 2021

10.19.2021

Warm-up
3x

10/8 Cal Row
6 Samson Lunge w/ Band Pass Through
8 Kip Swings
10 Mobility Burpees

Then w/ PVC
3x
5 High Pulls
5 Muscle Snatch
5 Hang Squat Snatch

Snatch Complex (EMOM 12x)
1 Power Snatch
1 Hang Squat Snatch
Metcon (AMRAP – Rounds and Reps)
12 min
8 Dbl DB Push Press
10/8 Cal AB
12 DB Plank Pass Throughs

50/35