CrossFit WOD, October 19, 2021

Oct 19 2021

Weightlifting
Push Press (1RM)
16min

Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP: (3,6,9…etc)
pullups
devil press (35/25)
200m run

for the pullups/devil press, the reps will go up by 3 reps each round, the run will remain at 200m.

CrossFit WOD, October 14, 2021

14 Oct 2021

Weightlifting
Snatch + Hang Snatch (15 min to build to a heavy )
Perform one full snatch and then one hang squat snatch

Metcon
Metcon (Time)
every 5 minutes x3 sets:
200m Run
15 T2B
15 overhead squats (95/65)

score = slowest round
goal = consistency

CrossFit WOD, October 13, 2021

13 Oct 2021

Metcon
Metcon (Time)
at 0:00….
10-9-8-7-6-5-4-3-2-1
HSPU
Goblet squats (70/44)

13 min cap

rest until 15:00…

Metcon
Metcon (Time)
at 15:00…

10-9-8-7-6-5-4-3-2-1
KB swings (70/44)
30 Double unders after each set

13 min cap

rest until 30:00…

Metcon
Metcon (AMRAP – Reps)
at 30:00…
1 min AMRAP:
burpees

CrossFit WOD, October 7, 2021

7 Oct 2021

Metcon
Metcon (AMRAP – Reps)
3min AMRAP
DU

At 3 minute mark start second metcon…

Metcon
Metcon (Time)
at 3:00…
For time
12 Power Clean (185/105) (135/95)
24 Ring Dips
9 Power Clean (205/125) (155/105)
18 Ring Dips
6 Power Cleans (225/145) (175/115)
12 Ring Dips

18min time cap (AMRAP included)

Accessory Work
Metcon (Time)
Bent Over Row
75 reps for time (75/55)