CrossFit WODs Oct 5 – Oct 11, 2020

Monday October 5, 2020

Snatch sets of 2 every 2 minutes for 8 rounds.

AMRAP 10

5 Power Snatches, 95/65
8 OHS
5 Burpees over the bar

Tuesday

Push Press [email protected] for 3-5 sets

4 Rounds for time of:
Run 400m
15 Box Jumps Overs, 24/20
10 Chin Ups

Wednesday

Front Squat [email protected] or Weighted Step Up [email protected]

For time:
Row 20/16 Cals
20 Push ups
20 TTB
Row 16/12 Cals
16 Push ups
16 TTB
Row 12/8 Cals
12 Push ups
12 TTB
Row 8 Cals
8 Push ups
8 TTB

Thursday

Good Mornings [email protected]

“Heavy and Fast”
6 Rounds of 2 on/ 1 off:
5 Deadlifts, 225/155
Max Double Unders

Rx+: 275/225

Friday

Power Clean + Split Jerk for 6-10 singles

AMRAP 14
10 Goblet Lunges
20 AKBS
10 KB Thrusters

53/35

Saturday

With a partner 40 rounds of:
20 Double Unders
10 Air Squats
5 Burpees

Alternate on complete rounds.

40 min time cap.

Sunday

3 Rounds for time of:
Run 800m
15 Hang Power Cleans, 75/55
30 Lying Leg Raises
15 Sumo Deadlift High Pulls, 75/55