Weekly CrossFit Workouts: 10/7/19-10/13/19

//Weekly CrossFit Workouts: 10/7/19-10/13/19

Weekly CrossFit Workouts: 10/7/19-10/13/19

Monday, 10/7/19:
A. Overhead Squat
5-5-5-5
rest 2m b/t sets
B. AMRAP 12
300m Run
15 Overhead Squats (95/65)
12 Strict Pull Ups

Tuesday, 10/8/19:
A1. DB Seated Arnold Press @2112 Tempo x 6-6-6-6 rest 30s
A2. Handstand Hold x :40s rest 60s x 4 sets
+
AMRAP 10
6 Handstand Push Ups
12 Alt DB Snatches @ 50/35
30 Double Unders

Wednesday, 10/9/19:
4 Rounds:
Run 500m
12 DB Front Squats @ 50/35
21 Box Jumps @ 24/20
rest 2m after each set

Thursday, 10/10/19:
24 minute clock:
0 – 8 min:
300m Sandbag Carry AHAP
8 – 16 min:
Max Distance Row 7 minutes
16 – 24 min:
Hang Power Clean 3RM

Friday, 10/11/19:
4 Sets:
15 Thrusters @ 95/65
20 Hand-Release Push Ups
15 Toes to Bar
rest 2m after each set

Saturday, 10/12/19:
8:30 am- 20.1 ONLY
+
ALL Other CrossFit Classes:
WOD:
Every 4 min x 24 min:
12/9 cal AB
10 C2B Pullups
2 TNG Power Snatches *building*
**Saturday workouts subject to change due to Open WOD announcement.**

Sunday, 10/13/19:
0-10 min:
AMRAP 8
10 Front Squats (95/65)
5 Box Jumps @ 24/20
10-20 min:
AMRAP 8
10 DB Reverse Lunges @ 50/35
8 Box Jump Overs
20-30 min:
1 Mile Run
*Part A+B done as a “”You go, I go”” format. One partner
works while the other rests
*1 Mile Run performed together

**Please note: workouts subject to change without notice.**

By |2019-10-04T16:55:40-05:00October 6th, 2019|Latest WOD|

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