CrossFit WOD, October 1, 2019

Tuesday

19.Fore! (AMRAP – Rounds and Reps)
24 Minute AMRAP

8 Power Cleans*
40 Double Unders
400m Row

*Increase weight on cleans each round.

Men’s RX Weights: 135/155/185/205/225/245.

Women’s RX Weights:
83/103/113/123/133/153

If you finish the final round of the final weight you can just stop, you’ve had enough haha.

CrossFit WOD, September 30, 2019

Monday

Front Squat + Back Squat (5×2+2 , building to 90-95% of 1RM.)
Heavier than last week.
Open Intervals 2 (Time)
Every 6:00 for 3 Rounds (5 minute time cap each round)

20 Toes To Bar
20 Burpees Over Bar
20 Thrusters (95/63)

Score is slowest round.

This is the same amount of work as last week Monday, but a different time and rest domain. Working on bigger sets of each movement, please scale appropriately compared to how you felt last week. Will this be harder or easier?

CrossFit WOD, September 29, 2019

Sunday

Weightlifting
clean complex (1-1-1-1-1-1-1)
hang power clean+hang clean+push jerk+split jerk

Continue building on technique practice from last weeks session.

Metcon
Babaganoosh (Time)
For time:
60 Cal Row
50 Wallballs 20/14
40 Kettlebell Swings 70/53

CrossFit WOD, September 28, 2019

SAT & JERKDAY

PULL + CLEAN + PUSH JERK + JERK (Weight)
Metcon (Time)
-(400M RUN)-

21-15-9
WALL BALLS (20/14)(11’/10′)
KB SWINGS (70/54)

-(400M RUN)-

CrossFit WOD, September 27, 2019

Friday

Reactor Core (Time)
5 Rounds
8 Devil’s Presses (40/25)[50/35]
8 Chest to Bar Pull Ups [5/3 MUs]

Rest 5 Minutes

4 Rounds
20 Box Step Ups (53/35 KB)
20 Butterfly Sit Ups [10 GHDs]
:30 Plank

Rest 5 Minutes

3 Rounds
15 Calorie Row
12 Burpees
3 Rope Climbs

(Rx)[Rx+]

45 Minute Time Cap for whole thing.