Weekly CrossFit Workouts: 10/17/22-10/23/22

Monday, 10/17/22:
A. Barbell Complex
Power Clean x 1
Front Squat x 3
rest 2:00 x 5 sets *building*
+
AMRAP 7
DB Snatch x 10 reps (70/50)
Double Unders x 30 reps

Tuesday, 10/18/22:
AMRAP 10
Weighted DB Step Up x 20 reps (35/20) @ 20″
Bike Erg x 20 calories
-Rest 2:00-
AMRAP 10
500m Row
Walking Lunges x 20 steps

Wednesday, 10/19/22:
EMOM x 30
mintue 1 – 10 Strict Chin-Ups
minute 2 – 15 Hand Release Push-Ups
minute 3 – 6 SA Dumbbell Push Press/side (50/35)
minute 4 – 12 Burpees to 6″
minute 5 – Rest

Thursday, 10/20/22:
4 sets:
Ski x 500/400 meters @ tough pace
25 Russian Swings (70/53)
15 Box Jumps (step down)
rest/walk 2 minutes bt sets

Friday, 10/21/22:
A. Back Squat
5 x 5 @ 70-75%
rest 2:30 after each set
+
“Karen”
150 Wall Ball Shots (20/14)

Saturday, 10/22/22:
“Dolce & Brani”
400m Run
10 C&J (135/95)
15 Lateral Bar Over Burpees
400m Run
8 C&J (165/115)
15 Lateral Bar Over Burpees
400m Run
6 C&J (185/125)
15 Lateral Bar Over Burpees

Sunday, 10/23/22:
5 rounds:
400m Medball Run *together*
30 Push-Ups (you go I go)
30 Partner Sit-Ups