Weekly CrossFit Workouts: 10/10/22-10/16/22

Monday, 10/10/22:
A. Dumbbell Rear Foot Elevated Split Squat x 6 reps
rest :45s between LEGS
x 4 sets
B. For Time
50 Pistols
40 DB Squat Snatches (35/25)
30 Toes to Bar
*9 minute cap*

Tuesday, 10/11/22:
AMRAP 10
Run 200m
15 Burpees
-Rest 2 minutes-
AMRAP 10
Row 300m
35 Double Unders

Wednesday, 10/12/22:
A. 10 minute Clock – Kipping/Butterfly Pull Ups
Complete
3-4 Sets
Level 1: Kipping Drill into Pull Up Negative
Level 2: Kipping Pull Ups x 6-10 reps (practice kip in between
if needed to master stringing)
Level 3: Butterfly Pull Ups x 6-10 reps (can have feet assist
to box if needed)
B. EMOM 12
1 – Ring or Parallette Plank x :40-:50s
2 – 6-10 Strict Pull Ups
3 – Ski Erg x 10/7 Cals

Thursday, 10/13/22:
4 Sets
500/400m Row @ :20-:25s off PR pace from 8/31
25 Sit Ups
15 Box Jumps 30/24″
rest/walk :90s b/t sets
Goal: +/- 3s from first set

Friday, 10/14/22:
A. Back Squat
3 x 8 reps
rest 3 minutes b/t sets
*start at 65% of 1 RM and build
B. “FYL”
AMRAP 10 (f*ck your legs)
Partner A: 10/7 Cal Bike Erg
Partner B: AMRAP Wall Ball Shots (20/14)
*keep switching once calories are completed*

Saturday, 10/15/22:
“Barbell For Boobs”-ish
3 Rounds:
1000m Run
10 Clean and Jerks @ 155/105

Sunday, 10/16/22:
AMRAP 20:
In Groups of 2:
1000m Row
20 Barbell Bench Press (135/95)
30 Toes to Bar