CrossFit WOD, October 16, 2021

by | Oct 14, 2021 | WOD

Saturday, October 16th 2021

Warm-up
A. General
5 min Bike, row, ski, or run
*every min complete 3-5 burpees

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C. Specific
2 sets
20 in-and-out plate hops
3 Dual DB Deadlifts
3 Dual DB snatch
5 Dual DB hang Muscle cleans
6 DB box step overs
10 Cals @hard

Metcon
Metcon (Time)
For time
400m Dual DB Run
30 Dual DB snatch @2×50/35 lbs
30 Dual DB Hang clean & jerks @2×50/35lbs
30 DB Box step up overs @2×50/35 lbs
200m Dual DB Run
30 DB snatch @1×50/35lbs
30 DB Hang clean & jerks @1×50/35lbs
30 DB Box step up overs @1×50/35lbs
100m Dual DB Run

DB run: Carry both DB’s with you on the run in any form possible for you. (Ie: Farmers carry, front rack, mixed, ect..)

KG: 22.5/15
Score: Time
TC: 30mins

Scaling options
Beginner
For time
400m Run
30 Dual DB snatch @2xlight
30 Dual DB Hang clean & jerks @2xlight
30 DB Box step up overs @2xlight
200m Run
30 DB snatch @1xlight
30 DB Hang clean & jerks @1xlight
30 DB Box step up overs @1xlight
100m Run

Intermediate
For time
400m Dual DB Run
30 Dual DB snatch @2×35/25 lbs
30 Dual DB Hang clean & jerks @2×35/25 lbs
30 DB Box step up overs @2×35/25 lbs
200m Dual DB Run
30 DB snatch @1×35/25 lbs
30 DB Hang clean & jerks @1×35/25 lbs
30 DB Box step up overs @1×35/25 lbs
100m Dual DB Run

COMP
30 Cal Echo Bike
30 Dual DB snatch @2×50/35 lbs
30 Dual DB Hang clean & jerks @2×50/35lbs
30 DB Box step up overs @2×50/35 lbs
30 Cal C2 Bike
30 DB snatch @1×50/35lbs
30 DB Hang clean & jerks @1×50/35lbs
30 DB Box step up overs @1×50/35lbs
30 Cal Assault Bike

Metcon (Time)
Team Version
Complete with a partner, one person working at a time for time, doubling the reps and distance.
On the runs: you both run together sharing 1 set of DB’s however you would like
Ie: 1 person with both DB’s switching off back and forth, or both partners carry 1 DB.

Extra Accessory
Metcon
RDL airplane
3 x 8/side