CrossFit Workouts – Week of October 3rd, 2022
Monday
EMOM x 8
Min 1-2: 10 Kip Swings
Min 3-4: 5 Pull Up Negatives (2-3sec)
Min 5-6: 4 Kipping Pull Ups*
Min 7-8: 3 Chest to Bar Pull Ups*
*Jumping kip, kipping, butterfly kipping
Then…
Lactic Tolerance Assessment
Tuesday
“Truffle Shuffle”
E2MOM x 10 Rounds
250m Row
ME Burpees
Wednesday
Strength – E90sec x 4 Rounds
2 Paused Snatch Pulls (2sec Pause @ Knee)
Then…
“Avalanche”
Complete the Following For Time
25-20-15-10 Calorie Assault Bike
12-9-6-3 Hang Power Snatch (95/65)
*11min Cap
Thursday
Rings Assessment
Then…
Neurological & Core Assessment
Friday
“Dancing Queen”
AMRAP 28
800m Run
20 Medicine Ball Cleans (20/14)
20 Russian Kettlebell Swings (70/53)
*For this one, today… this is not a partner workout any longer
Saturday – Partner WoD
“Sid & Geno”
AMRAP 30 w/ Partner*
1 Wall Walk
100m Sprint
5 Shoulder to Overhead (155/105)
