CrossFit WOD, October 17, 2018

Oct 17th

Weightlifting
Power Snatch (3-3-3-3-3)

Metcon
Metcon (AMRAP – Reps)
21min Alt EMOM:
30 Mt climbers (&1 &2)
15 Ball slams
200ft Farmer carry 70/53#

Rx+ is 35/25# pinch plate carry
Start with a score of 21, anytime you are unable to complete the given work within the minute subtract 1.
Metcon (AMRAP – Reps)
21min Alt EMOM:
30 Mt climbers (&1 &2)
10 Ball slams
200ft Farmer carry 53/35#

Start with a score of 21, anytime you are unable to complete the given work within the minute subtract 1.

CrossFit WOD, October 16, 2018

Oct 16th

Weightlifting
Back Squat (8-8-8)
Minimum 4 warm up sets

Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
12 Deadlifts 135/95#
10 Box jump 30/24in
8 Pistols
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
12 Deadlifts 95/65#
10 Box jumps
10 Jumping lunges

CrossFit WOD, October 15, 2018

Oct 15th

Weightlifting
Split Jerk (3-3-3-3-3)
Power Jerk (3-3-3-3-3)

Metcon
Metcon (Time)
21-15-9
Pull up
Push ups

Right into…

12-9-6
Cleans @155/105#
Jerks @155/105#

Metcon (Time)
21-15-9-9-15-21
Jumping pull ups
DB push press

CrossFit WOD, October 12, 2018

Oct 12th

Skill
Metcon
4 Sets:
12 Plyo box step ups with MB
12 Landmine twists

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Metcon (Time)
21-15-9
Thrusters
Jumping pull ups

CrossFit WOD, October 11, 2018

Oct 11th

Skill
Metcon
3 Sets:
10 Slider hamstring curls
100ft Waiter/farmer carry
6 Hanging hip taps
Metcon
10 Stability ball hamstring curls
100ft Farmer carry
30 sec Active hang (add weight shift)

Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner in a 18 minute window:
100 cal bike

then with remaining time

AMRAP of:
8 Deadlifts 255/185#
12 TTB

Metcon (AMRAP – Rounds and Reps)
With a partner in a 18 minute window:
80 cal Row or Ski

then with remaining time

AMRAP of:
8 Deadlifts
20 Ab mat sit ups

CrossFit WOD, October 10, 2018

Oct 10th

Skill
Metcon
4-6 sets:
5 Depth jump to broad jump

5 Single arm press with kb or db from lunge position

5 Single arm rotational ring rows.

Metcon
Metcon (Time)
75 HSPU
*EMOM 1 Ring muscle up
Metcon (Time)
100 HR push ups
*EMOM 2 Strict pull ups

CrossFit WOD, October 9, 2018

Oct 9th

Weightlifting
Turkish Get Up (8×2)
Turkish Sit Up (6×4)
Planting through the foot and hand, do part 1 of the Get Up.

Metcon
Metcon (Time)
120-90-60-30 Double Unders 40-30-20-10 Medball Cleans
Metcon (Time)
175-150-100-75 Single Unders 40-30-20-10 Medball Cleans

CrossFit WOD, October 8, 2018

Oct 8th

Metcon
4 Sets:
5 Pausing ring dips
5 Dragons
Metcon
4 Sets:
8 Pausing ring push ups
15 reverse crunches

Metcon
Metcon (Time)
3 Rounds:
30 cals
15 Power clean 155/105#
25 Push ups
2 Rope climbs
Metcon (Time)
3 Rounds:
20 cals
15 Power clean 95/65#
25 Push ups
4 Rope get ups