CrossFit WOD, October 28, 2020

28 Oct 2020

Weightlifting
Back Squat (E2M 5×5 @70% (Tempo 4000))

Metcon
Metcon (Time)
For Time
30 DB Jerks (50/35) [35/25]
50 DB Step Up and Overs
30 DB Jerks

FIRM 10 Min CAP

Class Clock
Metcon
0-10 WU
10-17 Demo / Work up to BS#
17-27 WOD/BS
27-34 Rest/Work up to BS#
34-44 WOD/BS
44-55 Clean Up

CrossFit WOD, October 27, 2020

27 Oct 2020

Weightlifting
1 Clean + 2 Split Jerk + 1 Clean + 1 Split Jerk (E2M 1 Complex for 5 total sets @60%)
You will perform 1 squat clean and 2 split jerks and then put the bar down. Immediately following that you will perform 1 squat clean and 1 split jerk

Work off Clean and Jerk percentages

Metcon
Metcon (Time)
Run 800 Meters

Then (No Rest)

2 Rounds
50 KBS (50/35)
75 Air Squats

15 MIn CAP
Do not run for more than 4:30 minutes

CrossFit WOD, October 21, 2020

21 Oct 2020

Metcon
Metcon (AMRAP – Reps)
4 Rounds
Each Round is a 4 Min AMRAP
400 Meter Run
ME Plate Burpees

No Rest Btw Rounds

Core Work
Metcon
4 RFQ
100 Meter Single Arm Suitcase Carry
:40 W/:15 R Strict Leg Raises*

*from Rig; scale to strict knee raises

CrossFit WOD, October 15, 2020

15 Oct 2020

Weightlifting
High Hang + Hang + Full Snatch (Heavy Complex )
15 Min to work up to a Heavy Complex
EVERY snatch is a squat….you’ve got this!!

Metcon
Metcon (Time)
2 Rounds
20 DU
15 Burpees
10 DL (275/185) [185/125]

Immediately into

2 Rounds
20 DU
15 Burpees
10 Pistols

CrossFit WOD, October 14, 2020

14 Oct 2020

Metcon
Metcon (Time)
3 Rounds
300 Meter Run
15 Thrusters (95/65)[75/55] <45/33>

Rest 2 Min

3 Rounds
200 Meter Run
9 Thrusters (ADD 10+ total to previous weight)

Rest 2 Min

3 Rounds
100 Meter Run
6 Thrusters (ADD 10+ again)

Core Work
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
AbMat Situps

CrossFit WOD, October 13, 2020

13 Oct 2020

Weightlifting
Shoulder Press (1RM)
Go Get It Guys!!!!!
You are gonna crush it!
14 Minutes

Metcon
Metcon (Time)
4 RFT
10 Power Snatches (95/65)
20 Supine Toe Touches
20 Alternating Lunges

RX+ 5 RFT

supine toe touches

12 Min Firm Cap
Add :01 for every rep not completed