Programming – Week of October 17th, 2022

CrossFit Workouts – Week of October 17th, 2022

Monday
Strength – Split Jerk
E90sec x 5 Rounds
2 Pause Split Jerks*

*1sec pause overhead

Then…

“The Ripper”
8 Rounds for Time (RFT)
5 Hang Power Clean (155/105)
5 Shoulder to Overhead (155/105)
5 Pullups

*11min Cap

Tuesday
“Single & Ready to Mingle”
AMRAP 18
20 Single DB Box Step Ups (50/35)*
10ea 3 Point DB Row on Box
100′ Single Arm DB Farmer’s Carry

*Pick the variation of how you hold the DB while performing your step ups

Wednesday
Strength – Power Snatches
E2MOM x 5
3 Power Snatches

Then…

“Julius”
AMRAP 15
5 Power Snatches (95/65)
15 Box Jump Overs (24/20)

Thursday
“The Bus”
AMRAP 28
400m Run
36 Bodyweight Lunges
400m Run
36 Bodyweight Box Step Ups (24/20)
1min Plank*

*Pick your variation of the plank (hardstyle, Copenhagen, side on elbow/extended, “star,” etc.)

Friday
“Whole Lotta Tabata”
Tabata 1
Calorie Assault Bike

Tabata 2
AbMat Sit Ups

Tabata 3
Calorie Assault Bike

Tabata 4
AbMat Sit Ups

Tabata 5
Calorie Assault Bike

*1min rest between Tabata’s

Saturday – Partner WoD
“Rick & Morty”
AMRAP 25 w/ Partner
200 Double Unders
50 Deadlifts (225/155)
50 Russian Kettlebell Swings (70/53)