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Programming – Week of October 31st, 2022

CrossFit Workouts – Week of October 31st, 2022

Monday
Strength – E2MOM x 6 Rounds
1 Hang Snatch + 1 Snatch

Then…

“Serena”
3 Rounds for Time (RFT)
10 Bar Facing Burpees
8 Power Clean & Jerks (135/95)
5 Squat Snatch

*10min Cap



Tuesday
“Brick by Brick”
For Time
1200m Run
150 Double Unders
75 Air Squats
800m Run
100 Double Unders
50 Air Squats
400m Run
50 Double Unders
25 Air Squats
200m Run

*34min Cap
*Single Under : Double Under Ratio is 2:1 if you decide not to work on your double unders



Wednesday
“Stairway to Heaven”
3 Rounds for Time (RFT)
20 Single DB Box Step Overs (50/35)
16 Alternating DB Snatches
12 Toes to Bar

*14min Cap
*You can choose how to hold the DB so long as it is not resting on your leg for your step overs



Thursday
Strength – E90sec x 6 Rounds
5 Strict Presses
*Build in weight

Then…

“Up Stream”
AMRAP 12
Shoulder to Overhead (155/105)
Calorie Row

*Start at 2ea and move up by 2’s each round
*2ea, 4ea, 6ea, 8ea, etc. until the 12min is completed



Friday
Strength – E2:30 x 8 Rounds
1 Power Clean + 5 Front Squats + 30sec Wall Sit

Then…

Recovery and Post Workout Mobility



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

*Split reps however you choose and if it seems too easy, split as an “I go, you go” for full rounds
*Muscle Up Progressions: banded/jumping muscle ups, chest to bar pullups, kipping pullups, etc.
*The single arm work is split evenly between each arm; ex: 8 lunges are 4ea arm lunges

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