CrossFit WOD, October 21, 2022

by | Oct 19, 2022 | WOD

CrossFit – Fri, Oct 21

Warm-up
<p><b>A. General</b></p><p>-1min Row @ increasing intensity</p><p>-30s W-band pull apart</p><p>-30s Dynamic monkey clap</p><p> </p><p><b>B. Mobility</b></p><p>90/90 Hip stretch</p><p>60s/side</p><p>https://youtu.be/k5KAC5T2Roo</p><p> </p><p><b>C. Specific</b></p><p>2 sets</p><p>-7/side Single leg glute bridge</p><p>- 7 Tempo squats @3sec down</p><p>- 7 Tall box jumps</p>

Weightlifting
Back Squat (Every 2mins x 7
3 Back Squats @70%
Complete 10 empty bar jumping full squats after each set)
<p><i>TC: 14 mins</i></p><p><i>Score: Weight</i></p><p> </p><p><b><i>Scaling Options</i></b></p><p><b><i>Beginner</i></b></p><p><i>3 reps @ RPE 6-7</i></p><p><i>no jumps</i></p><p> </p><p><b><i>Intermediate &amp; Perform</i></b></p><p><i>As Written</i></p>

Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

<p><i>Time cap: 20 minutes</i></p><p><i>KG: 25/15KG</i></p><p><i>Score: Time</i></p><p> </p><p><b><i>Scaling Options</i></b></p><p><b><i>Beginner:</i></b></p><p><i>10 Burpees to target</i></p><p><i>DB Snatches @ 25/15lbs</i></p><p> </p><p><b><i>Intermediate</i></b></p><p><i>DB Snatches @ 35/25lbs</i></p><p> </p><p><b><i>Perform:</i></b></p><p><i>Every 6 minutes for 24 minutes</i></p><p><i>2 rounds</i></p><p><i>12 Burpee box jump overs @24/20"</i></p><p><i>20 Alternating DB Snatch @50/35 lbs</i></p>

Extra Accessory
Metcon (Checkmark)
<p>Banded good morning</p><p>3 x 12</p><p>Rest 60-90 seconds between sets</p>