CrossFit Workouts for Week of 10/10-10/14/2022

Monday, October 10th  

STRENGTH  

4 SETS*  

1 Power Clean  

+  

2 Split Jerk  

*Start Moderate and build to Moderate-Heavy.  

(Score is Weight)  

Week 6 of 9  

WORKOUT  

10 ROUNDS FOR TIME  

1 Power Clean & Jerk (225/155)|(155/105)  

5 Burpees Over Bar  

100m Run  

(Score is Time)  

https://vimeo.com/756847376/7d9ce9221e

Tuesday, October 11th  

STRENGTH  

4-4-2*  

Front Squat  

*Start Heavy and end Heavy+.  

(Score is Weight)  

Week 6 of 9  

WORKOUT AMRAP x 15 MINUTES  

15/12 Cal Bike  

30 Alt. Mountain Climbers  

15 Box Jump (24/20)  

30 Alt. Bicycle Crunches  

(Score is Rounds + Reps) 

https://vimeo.com/756848097/f1def3226d

Wednesday, October 12th  

STRENGTH  

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”  

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)  

https://vimeo.com/756849034/1842231dce

Thursday, October 13th  

STRENGTH  

4 SETS  

10/10 Single Arm DB Bent Over Rows  

15-20 DB Floor Press  

-Rest As Needed b/t Sets-  

(No Measure)  

WORKOUT  

4 SETS FOR MAX REPS  

1:00 – 50′ Shuttle Runs*  

1:00 – Box Step-Overs (24/20)  

1:00 – Strict Pull-Ups  

1:00 – Up-Downs  

*Each 50′ intervals counts as 1 Rep. If no access to 50′ complete a 200m Run.  

-No Additional Rest b/t Sets-  

(Score is Total Reps) 

https://vimeo.com/756849655/cf0fc591c5

Friday, October 14th  

STRENGTH  

4 SETS*  

1 Clean  

+  

1 Hang Squat Clean  

-Rest As Needed b/t Sets-  

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

(Score is Weight)  

Week 6 of 9  

WORKOUT  

ON A 15:00 RUNNING CLOCK…  

Complete as much of the work as possible…*  

150 Wall Balls (20/14)|(14/10)  

75 Hang Power Cleans (115/75)|(75/55)  

*Partition as needed. If do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.  

(Score is Time)  

https://vimeo.com/756850420/384a4b45ae

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