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”
