13 October – 19 October 2019

Posted on October 13, 2019

Monday, October 14

Strength: Front Squat 3-3-3-3-3

WOD: 5 Rounds for Time

16 Pistol Squats

16 Toes to Bar

16 Wall Balls 14/20  9’/10′

*800 Meter Row Buy Out

*22 Minute Time Cap

 

Tuesday, October 15

WOD:  12.2 + 17.1

10 Minute AMRAP

30 Snatch 43/75

30 Snatch 73/135

30 Snatch 98/165

Max Snatch 118/210

(Complete 30 snatches at each weight. If athlete gets to the final weight, complete as many reps as possible until time is up.)

7 Minute AMRAP

Burpees

This workout begins from a standing position. Athlete will move from standing to flat on the ground to touching an object (6 inches above their max standing reach) with both hands.

 

Wednesday, October 16

Strength: Thrusters  7-7-7-7

WOD: 16 Minute AMRAP

12 Push Press  73/115

7 High Box Jumps 24/30

14 Dead Lift 73/115

WOD: 7 Rounds for time

20 Hollow Rocks

400 Meter Run

20 Sit-Ups

30 Double Unders

*1 Minute Rest After Each Round

*40 Minute Time Cap

 

Friday, October 18

WOD: CrossFit Open 20.2

Workout will be announced Thursday night at 7:00 PM

 

Saturday, October 19

WOD: Waterfall

1 Minute Plank

10 Alternating Kettlebell Power Snatch 35/55

20 Alternating Kettlebell Power Cleans 35/55

30 Russian Kettlebell Swings 35/55

40 Goblet Squats 35/55

50 Clapping Push-Ups

*38 Minute Time Cap

 

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