CrossFit WOD, October 20, 2021

by | Oct 18, 2021 | WOD

Wednesday, October 20th 2021

Warm-up
A. General
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B.Specific @ working weight
3 Snatch First Pull
5 box jumps
3 Snatch high pulls
5 box jumps
3 OHS
5 box jumps
3 Tempo Squat Snatch

Weightlifting
Front Squat (Build to a 3RM)
Score: Max weight
TC: 10mins

Scaling options
Beginner, Intermediate, & COMP:
As written

Metcon
Metcon (6 Rounds for reps)
Every 4 minutes for 24 minutes
15/12 Cal Bike/Row/Ski
15 Wall Ball 20/14 lbs
15 CTB

KG: 10/8
Score: Time of each set
TC: 24mins

Scaling options
Beginner
Every 4 minutes for 24 minutes
10/7 Cal Bike/Row/Ski
15 Wall Ball @light lbs
15 Ring rows

Intermediate
Every 4 minutes for 24 minutes
12/9 Cal Bike/Row/Ski
10-15 Wall Ball @20/14 lbs
8 CTB or 15 Pull-ups

COMP
Every 4 minutes for 24 minutes
15 Cal Echo Bike
15 Wall Ball @30/20 lbs
15 CTB

Extra Accessory
Metcon
Copenhagen plank
EMOM 8minutes
Odd: 20-30 sec right side
Even: 20-30 sec left side

Goal: Increase leg adduction strength