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CrossFit WOD, October 12, 2022

CrossFit – Wed, Oct 12

Warm-up
Warm-up

3 ROUNDS 
10 PVC Lunges W/ pass throughs 
5 Hang Muscle Snatches* + 5 Muscle Snatches* 
10 Air Squats W/ :03 pause @bottom 

*Round 2+3 Perform these with your empty barbell.
 

Strength
Metcon (4 Rounds for reps)

4 SETS*
1 Snatch**
+
1 Hang Squat Snatch

-Rest As Needed b/t Sets-

*Start Moderate and build to heavy.
**Snatch can be Power or Squat.

(Score is Weight)
 

Workout
ATLAS (Weight)
EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat

*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)

(Score is Weight)

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)

NOTE: New Benchmark.