Programming – Week of October 10th, 2022

CrossFit Workouts – Week of October 10th, 2022

Monday
“Harley Quinn”
4 Rounds for Time (RFT)
16 Calorie Row
12 Shoulder to Overhead (135/95)
8 Chest to Bar

*15min Cap

Tuesday
Squat Endurance Test

Then…

“KB Bane”
AMRAP 10
10 Goblet Squats (53/35)
10 Goblet Lunges
15 Lateral Burpees Over KB/DB

Wednesday
“Bolt”
5 Rounds for Time (RFT)
400m Run
65 Double Unders

*20min Cap
*Ratio of doubles to singles is 1:1 if you’re going to work on your double unders. If not, it is double the amount of single unders

Thursday
“Billie Jean”
4x AMRAP 4
5 Double DB Deadlift (50/35)
4 Devil’s Press (50/35)
3 Double DB Thrusters (50/35)

*1min rest after each AMRAP
*Pick up where you left off in each AMRAP

Friday
Inversion Practice – 10min

Then…

“Walking Diane”
For Time
21-15-9 Deadlifts (225/155)
8-6-4 Wall Walks

*10min Cap

Saturday – Partner WoD
“Crab Cakes & Football”
AMRAP 30 w/ Partner
150/120 Calorie Assault Bike
100 Dual KB Hang Clean & Jerk (53/35)
50 Toes to Bar