CrossFit Workouts for Week of 10/17-10/21-2022

Monday, October 17th

STRENGTH

EVERY 1:30 x 10 SETS*

2 Snatches

*Start Moderate and build to something Heavy. Snatch can be either Squat or Power

(Score is Weight)

Week 7 of 9

WORKOUT

4 SETS

10 Deadlifts (115/75)|(75/55)

8 Hang Power Snatch

6 Shoulder to Overhead

4 Wall Walks

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

OPTIONAL FINISHER

FOR QUALITY

300/200 Alt. Box Step-Ups (24/20)

Week 1 of 4 – “Chad” Extra Credit

(No Measure)

https://vimeo.com/759199474/ff67eb58c8

Tuesday, October 18th

STRENGTH

4-2-2*

Front Squat

*Start Heavy and end Heavy+. Goal is to start and end heavier than last week.

(Score is Weight)

Week 7 of 9

WORKOUT

AMRAP x 8 MINUTES

30 Double Unders

5 Front Squats (155/105)|(115/75)

(Score is Rounds + Reps)

https://vimeo.com/759198747/de7fefb144

Wednesday, October 19th

SKILL

1.) 2 SETS

7-10 False Grip Ring Rows

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS

3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Ring Muscle-Up

(No Measure)

WORKOUT

“DEVIL IN THE DETAILS”

FOR TIME*

36 Ring Muscle-Ups

60 Alt. DB Devil’s Press (50/35)|(35/20)

*Partition any way needed.

(Score is Time)

Option 1 RMU: Jumping RMU

Option 2 RMU: Up-Down Strict Pull-Up

https://vimeo.com/759197816/e7ad2b71d1

Thursday, October 20th

WORKOUT

4 SETS

ON A 6:00 RUNNING CLOCK…

100m KB Farmer Carry (Athlete Choice, Heavy)

20 Alt. Pistols

30 Box Jumps (24/20)

Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Option 1 Pistol: Single Leg Box Step Downs

Option 2 Pistol: Single Leg Box Squats

https://vimeo.com/759197138/58c7e9b354

Friday, October 21st

STRENGTH

EVERY 1:30 x 10 SETS*

2 Clean & Jerk

*Start Moderate and build to something Heavy. Clean can be either Squat or Power.

(Score is Weight)

Week 7 of 9

WORKOUT

“CALIFORNIA DREAMIN”

20 ROUNDS FOR TIME

1 Power Clean & Jerk (185/135)|(135/95)

2 Burpees Over Bar

3 Toes to Bar

(Score is Time)

Last Seen: 6/4/2022 (Remix of the Classic “California Love”)

https://vimeo.com/759196510/bccc4c0890

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