CrossFit Workouts – Week of October 9th, 2023

Strength – Hang Snatch
Establish a 3RM Hang Squat Snatch


10 Rounds for Total Reps
30sec Max Rep Burpees
-30sec rest-
30sec Max Rep Wallballs (20/14)
-30sec rest-

“The Great British Bake Off”
For Time
1000m Run
100/80 Calorie Row
10 Rope Climbers OR 40 Strict Pullups

* Partition any way you like

Strength – Back Squats
10RM Back Squat
-60sec rest-
10 Back Squats @ 90% of 10RM
-60sec rest-
10 Back Squats @ 80% of 10RM


“Beat Bobby Flay”
20 Deadlifts (115/80)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Power Cleans (115/80)

Strength – Strict Press
10RM Strict Press
-60sec rest-
10 Strict Press @ 90% of 10RM
-60sec rest-
10 Strict Press @ 80% of 10RM


“Worst Cooks in America”
4 Rounds for Time (RFT)
20 Toes to Bar
4 Wall Walks

“Cupcake Wars”
AMRAP 2 x 6 Rounds
20/15 Calorie Assault Bike
Max Distance Farmers Carry (70s/50s)
-1min rest between AMRAPs-

Saturday – Partner WoD
“Guy’s Grocery Games”
2000m/1600m Row
Max Effort GHD Sit Ups OR AbMat Sit Ups

-1min rest-

100 Shuttle Runs*
Max Effort Burpee Box Jump Overs (24/20)

*1 shuttle = 25ft down and back

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