CrossFit Workouts – Week of October 23rd, 2023

Monday
Strength – EMOM x 10 Rounds
3 Squat Snatches

-then-

“Leonardo da Vinci”
For Time
21-15-9 Burpees
42-30-18 Wallballs (20/14)

Tuesday
“Michaelangelo”
AMRAP 10
20 GHD Sit Ups OR V-Ups
20 Box Jumps (24/20)
20 American Swings (53/35)

-5min rest-

AMRAP 5
10 GHD Sit Ups OR V-Ups
10 Box Jumps (24/20)
10 American Swings (53/35)

Wednesday
Strength – Back Squat
6RM Back Squat
-1min rest-
4-6 Reps at 90% of 6RM
-1min rest-
4-6 Reps at 85% of 6RM

-then-

“Vincent van Gogh”
For Time
800m Run
-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating Devil’s Press (50/35)
30/24 Calorie Row
-at 16:00-
800m Run

Thursday
Strength – Strict Press
6RM Strict Press
-1min rest-
4-6 Reps at 90% of 6RM
-1min rest-
4-6 Reps at 85% of 6RM

-then-

“Rembrandt”
Teams of 3 – 5 Sets Each For Time
12/10 Calorie Assault Bike
10 Handstand Pushups
150′ Sled Pull (90/70)

*1:2 work to rest ratio

Friday
“Pablo Picasso”
3 Rounds for Time
10 Deadlifts (225/155)
5 Bar Muscle Ups

-2min rest-

2 Rounds for Time (RFT)
20 Hang Power Cleans (135/95)
10 Chest to Bar Pullups

-2min rest-

For Time
60 Shoulder to Overhead (95/65)
30 Pullups

Saturday – Partner WoD
“Claude Monet”
AMRAP 25 – Teams of 3
Partner 1:
1000m/850m Assault Bike

Partner 2:
2 Rounds
10 Overhead Squats
8 Bar Facing Burpees

Partner 3:
Rest