Weekly CrossFit Workouts 10/09/23 – 10/15/23

Monday 10/09/23
Every :60s x 10 sets
3-5 reps Back Squat @ 55% of 1RM

B. 5 RFT
10 DB FR Alt Lunge (50/35) (5/side)*
10 Lateral Burpee over Bar

*Forward Lunges, not reverse

Tuesday 10/10/23
A. Gymnastics Strength
5 Garhammer Raises
into
:10s Handstand Hold*
into
10 V-Ups
rest :90s x 5 sets

*Paralette Option Available

EMOM 10
Minute 1 – :30s Kipping HSPU
Minute 2 – :30s Max Reps Toes to Bar

Wednesday 10/11/23
AMRAP 5
Cindy
AMRAP 5
5 Power Snatch (75/55)
5 Burpee over Bar
AMRAP 5
Cindy

Thursday 10/12/23
For Time
Run 500m
100 Double Unders
50 Wall Ball Shots (20/14)
Run 300m
30 Front Squats (95/65)
20 Push Press
10 Overhead Squats

GYMNASTFIT
SKILL: Dips

WOD:
“Skinny Dip”
AMRAP 12
6 Dips
12 Front Squats (135/95)

Friday 10/13/23
A .Deadlift
Build to a tough 3 in 12 minutes

B. EMOM 12
Minute 1: :30s Sandbag Shoulder Hold (L)
Minute 2: :30s Burpee DB Deadlift (50/35)
Minute 3 : :30s Sandbag Shoulder Hold (R)

Saturday 10/14/23
For Time:****
10 Squat Clean Thrusters (95/65)
200m Run
8 Squat Clean Thrusters (115/80)
300m Run
6 Squat Clean Thrusters (135/95)
500m Run
4 Squat Clean Thrusters (155/105)
800m Run

Sunday 10/15/23
Groups of 3
Until 6 Rounds of the row are complete for each partner
A: Row x 200/150m
B: AMRAP Climbing Plank
C: AMRAP BW Reverse Lunges from 4″/2″ deficit