CrossFit Workouts – Week of October 14th, 2024

Monday
Strength – E2MOM x 6 Sets
6 Deadlifts @ 75%

-then-

“Haagen-Dazs”
27-21-15-9 For Time
Calorie Row
Hang Squats Cleans (75/55)

Tuesday
“Ben & Jerry’s”
AMRAP 20
60/48 Calorie Air Bike
40 GHD Sit Ups or V-Ups
40ft Handstand Walk or 4 Wall Walks
30/24 Calorie Air Bike
30 GHD Sit Ups or V-Ups
30ft Handstand Walk or 3 Wall Walks
15/12 Calorie Air Bike
20 GHD Sit Ups or V-Ups
20ft Handstand Walk or 2 Wall Walks
Max Burpees to Bar (6in Target) in Remaining Time

Wednesday
Strength – E2MOM x 6 Sets
6 Back Squats @ 75%

-then-

“Tillamook”
10-9-8-7-6-5-4-3-2-1 For Time
DB Box Step Ups (50s/35s; 24″/20″)

* 8 Dumbbell Bench Press (50s/35s) after each set of Step Ups

Thursday
“Breyer’s”
AMRAP 1:30 x 6 Sets
50 Crossovers
Max Strict Pullups in Remaining Time
-1:30 rest after each AMRAP-

Friday
Strength – Muscle Snatch
Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 2: 8 Muscle Snatch + 4 Snatch Balance
Set 3: 6 Muscle Snatch + 3 Snatch Balance
Set 4: 4 Muscle Snatch + 2 Snatch Balance
Set 5: 2 Muscle Snatch + 1 Snatch Balance

-then-

“Karen”
For Time
150 Wall Balls (20/14)

Saturday – Partner WoD
“Talenti”
Teams of 2 – Each For Time
3 Rounds of
40/32 Calorie Row
15 Synchro Toes to Bar

-rest 4min-

3 Rounds of
40/32 Calorie Row
10 Power Cleans (185/125)

-rest 4min-

3 Rounds of
15 Synchro Toes to Bar
10 Power Cleans (185/125)