CrossFit WOD, October 7, 2019

10072019

Weightlifting
Power Clean (1 RM test)
10 minutes to find 1RM!
Power Clean (4 rep EMOM)
10 minute EMOM, 4 reps Every Minute On the Minute

Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner, Complete As Many Rounds As Possible in 17 minutes of:
40 KB Snatches 53# / 35#
40 Burpees over KB
100ft Sled Push each (Heavy)
-then
3 minutes of Max Rope Climbs

20 minute Partner workout:
17 minutes of KB Snatches 53/35, Burpees over KB, heavy Sled Push.
First come first serve to sled as far as teams go and each partner completes one sled push before starting Snatches again. Adjust weights as needed.
One Person Works at a time.
Then Finish with 3 minutes of Max Rope Climbs with partner.
Metcon (AMRAP – Rounds and Reps)
With a Partner, complete As Many Rounds As Possible in 17 minutes of:
40 American KB Swings 35# / 26#
40 Burpees over KB
1 Sled Push
-then
3 minutes max Rope Get Ups.

20 minute partner workout:
17 minute AMRAP: American KB Swings 35/26, Burpees over KB, Sled Push. Then 3 minutes max Rope Get Ups.