Posts tagged wod
Workouts October 16 - 21

Monday

Warm Up
3 Rounds
10 Squats
10 Push Ups
10 Pass Overs
+
Barbell Warm Up
3 Rounds
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Snatch Press
5 Snatch Balance

A/  Testing
Snatch
EM x 15
1 x  Snatch
Build to a heavy rep

B/AMRAP 8
4 Deadlifts 140/95
6 Bar Muscle Ups

*Scale weight and to Jumping Bar Muscle Ups as req


Tuesday

Warm Up
Coaches Choice

A/Testing
 E2M x 12
a.200m Run
b.30 Cal Bike
c. 40 Cal Row 

*AMREP Burpees in remaining time of each round
*Score is total burpees.
Scale to
a.150m Run
b. 20 Cal Bike
c. 30 Cal Row
 

Wednesday

Warm Up
Barbell Warm Up
+
Jerk Feet Position

A/  Testing
Clean & Jerk
EM x 15
1 x  Clean & Jerk
Build to a heavy rep

B/4 RFT
20 Shoulder to Overhead 40/27.5
15 Toes To Bar

*Scale to knee raises as req
10 Min time Cap


Thursday

Warm Up
Ankle & Hip Mobility
Structured

A/ Skill
Single leg squat Progressions

B/ For time
60 single-leg squats, alternating
50 wall-balls 20/14
40 box jumps, 24-in. box
30 deadlifts 80/55
20 power cleans 80/55
10 front squats 80/55

*18 Minute Time Cap
https://journal.crossfit.com/article/the-pistol
 

Friday

Warm Up
Rowling

Partner  WOD
AMRAP 25
25 steps Single Arm Overhead Lunge 17.5/12.5
25 Cal Row
25 DB Weighted Sit Ups 17.5/12.5

Partners alternate between movements although cannot partition reps.