CrossFit WODs Oct 12 – Oct 18, 2020

Monday October 12, 2020

Back Squat 5 sets of 3 or Weighted Step ups for 5×5

AMRAP 18

8 Handstand Push Ups
12 Box Jumps, 24/20
16 Rear Leg Elevated Split Squats, 44/26

Tuesday

Pendlay Row 5 sets of 6-8

Cardio Core Sandwich
3 Rounds for time of:
Run 800m
50 Sit Ups
150 Double Unders

Wednesday

Power Snatch + Snatch Balance + Overhead Squat

3 Rounds of:
Row 500m
12 Snatch Grip Deadlift, 185/135
21 Burpees over the bar

Thursday

Push Press x4@8 for 3-5 sets

For Time:
15 Curtis Ps, 95/65
1200m Run
15 Curtis Ps

Friday

High Pull + Power Clean + Squat Clean

Jackie

For Time:
1000m Row
50 Thrusters, 45/35
30 Pull ups

Saturday

8 Rounds for time of:
16 Renegade Row + Push up
20 Alt. 1A DB Snatches
30 Mtn Climbers
100m Suitcase Carry

 

Rx: 50/35

Sunday

Handstand Work

“Aero”
For time:
Row 2k

200 Double Unders

Run 1 mile

TC: 28 min.