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Programming – Week of October 24th, 2022

CrossFit Workouts – Week of October 24th, 2022

Monday
Strength
E2MOM x 6 Rounds
2 Power Cleans + 6 Front Squats*

*Build to a heavy weight

Then…

“Undertaker”
For Time
30 Squat Cleans (135/95)*

*After every 5 reps, complete 8 wallballs (20/14)



Tuesday
“Up, Up, & Away”
EMOM x 30
Min 1: 12 Box Jump Overs (24/20)
Min 2: 5-10 Reps of Athlete’s Choice*
Min 3: 50 Double Unders**

*Athlete’s Choice = pull ups, chest to bar pull ups, bar muscle ups
**40sec of attempts of you don’t have double unders



Wednesday
“Hanging By A Thread”
For Total Time
25/20 Calorie Assault Bike
15 Toes to Bar

1min Rest

20/16 Calorie Assault Bike
15 Toes to Bar

1min Rest

15/12 Calorie Assault Bike
15 Toes to Bar

1min Rest

10/8 Calorie Assault Bike
15 Toes to Bar

*20min Cap



Thursday
“Gritty”
EMOM x 18
Min 1: 15 Russian Kettlebell Swings (70/53)
Min 2: 10 Hand Release Pushups
Min 3: 10 Goblet Squats



Friday
Strength/Skill
EMOM x 9
Min 1: 45sec Suitcase Hold (Non-Dominant Side)
Min 2: 45sec Suitcase Hold (Dominant Side)
Min 3: 10 Deadlifts (Building in Weight)

Then…

For Time
30 Deadlifts (185/125)
1600m Run
20 Deadlifts
800m Run
10 Deadlifts
400m Run

*24min Cap



Saturday – Partner WoD
“June & Ed”
AMRAP 28
2 Muscle Ups (Ring or Bar)
4 (2ea) Single Arm DB Thrusters (50/35)
6 Box Jumps (24/20)
8 (4ea) Single Arm Overhead Lunge (50/35)

*Split reps how you and your partner choose but for an added challenge, perform this as full rounds of “I go, you go”

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