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

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CrossFit WOD, October 18, 2021

10.18.2021

Warm-up
8 Min Clock

10/8 Cal AB
2 Mobility Burpees
4 KB Swing
6 KB Goblet Squat
8 Hollow Rocks

Back Squat (3X10)
RX:BW
Metcon (Time)
500m Row

3 Rounds:
10 KB Deadlift
100’ Farmers Carry
4 Alt Turkish Get-Ups

500m Row

KB: 1.5/1 pood

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CrossFit WOD, October 16, 2021

10.16.2021

Warm-up
4x

Samson Lunge (d)
10 HR Push-ups
Broad Jump (b)
10 Russian KBS
10/8 Cal AB

Metcon (Time)
400m Run
50 Air Squats
40 Hang Power Cleans
30 Burpees
20 Push Press
400m Run
20 Push Press
30 Burpees
40 Hang Power Cleans
50 Air Squats
400m Run

75/55

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CrossFit WOD, October 15, 2021

10.15.2021

Warm-up
8 Min Clock

8/6 Cal Row
4 KB Push-Press (l)
4 KB Push-Press (r)
4 KB Row (l)
4 KB Row (r)
8 KB Swing

Floor Press (5×3)
@80 1RM Bench Press
Metcon (AMRAP – Rounds and Reps)
15 mins

250m Row
8 Slam Ball
10 Ring Dip
8 KBS
10 C2B Pull-ups

D-ball: 50/30
KB: 1.5/1 Pood

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CrossFit WOD, October 14, 2021

10.14.2021

Warm-up
3x

4 DB Goblet Squat
8 Plank Reach Back
4 DB Squat Clean (r)
4 DB Squat Clean (l)
8 DB Plank Pass Through

Squat Clean (1 RM)
With 20 Min Clock
Find
1RM Squat Clean
Metcon (Time)
200m Burden Run
8 Hang Power Snatch
16 Med-Ball Clean
200m Burden Run
10 OHS
20 Med-Ball Sit-up
200m Burden Run
12 SDHP
24 Wall Ball
200m Burden Run

Bar: 115/85 Ball: 20/14
20 Min Cap

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