Programming October 30 - November 3, 2023

Monday

Strength/Skill: Single Dumbbell Hang Clean & Jerk 2-2-2-2-2

WOD: For time:
Run, 200 m
10 Double Dumbbell Box Step Overs, 50/35 lbs
Run, 200 m
9 Double Dumbbell Box Step Overs, 50/35 lbs
Run, 200 m
8 Double Dumbbell Box Step Overs, 50/35 lbs
Run, 200 m
7 Double Dumbbell Box Step Overs, 50/35 lbs
Run, 200 m
6 Double Dumbbell Box Step Overs, 50/35 lbs
Run, 200 m
5 Double Dumbbell Box Step Overs, 50/35 lbs
Run, 200 m
4 Double Dumbbell Box Step Overs, 50/35 lbs
Run, 200 m
3 Double Dumbbell Box Step Overs, 50/35 lbs
Run, 200 m
2 Double Dumbbell Box Step Overs, 50/35 lbs
Run, 200 m
1 Double Dumbbell Box Step Over, 50/35 lbs

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Tuesday

Strength:
Weighted Dips 3-3-3-3-3

Weighted Pull Ups 3-3-3-3-3

WOD:

Tabata 20 sec of work 10 sec rest for 8 intervals at each movement
Hollow Rocks
Push Ups
Bike Calories

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Wednesday:

Strength/Skill: 9 min EMOM every 1:30

1 Hang Power Snatch + Overhead Squat + Snatch pick load

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WOD: 15 min AMRAP

30 Double Unders
9 Hang Power Snatches, 95/65 lbs
20 Crossover Single Unders
9 Overhead Squats, 95/65 lbs
10 Crossover Double Unders
9 Squat Snatches, 95/65 lbs

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Thursday

The CrossFit Total

Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max
Only log the heaviest 1 rep lifts, do not include sets prior.

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Friday

Partner WOD:

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25 min AMRAP
Row, 1000 m
20 Toes-to-bars
30 Bar Facing Burpees
40 Push Press, 95/65 lbs