CrossFit WODs Oct 19 – Oct 25, 2020

Monday October 19, 2020

Hang Power Snatch [email protected] for 5 working sets

3 Rounds of 4 minutes:

Run 400m
Max HPS 135/95

Rest 4 minutes between rounds.

Tuesday

Power Clean + Push Press + Split Jerk

For Time:
5 Clean and Jerks, 135/95
10 Burpees
15 Sit ups

10 Clean and Jerks, 135/95
20 Burpees
30 Sit ups

15 Clean and Jerks, 135/95
30 Burpees
45 Sit ups

Wednesday

Back Squat 6-4-2-4-6

AMRAP 16

16 RLESS, 44/26
8 Strict Pull ups
4 Single Arm KB Presses, 44/26

Thursday

Meadows Rows x6-8 for 5 sets

3 Rounds for time of:
Run 400m
20 Deadlifts, 225/155
40 Lying Leg Raises

Friday

Hang Snatch + Snatch x2 for 4-6 working sets.

10 Rounds for time of:
10 Wall Balls, 20/14
20/16 Cal Row
3 Ring Muscle Ups

Saturday

“A Different Deck of Cards”
Spades = AKBS, 53/35
Clubs = Goblet Squats, 53/35
Hearts = Burpees
Diamonds = Box Jumps, 24/20

Jokers = 800m run with the quad.

Sunday

4 Rounds of:
35 Double Unders
20 Alternating Single Arm DB Snatches, 50/35

Rest 3 min.

4 Rounds of:
35 Double Unders
20 Goblet DB Lunges, 50/35

Rest 3 min.

4 Rounds of:
35 Double Unders
15 Single Arm DB Thrusters, 50/35