, CrossFit WOD, October 27, 2022 | CrossFit Lowell

CrossFit – Thu, Oct 27

Warm-up

A. General

1min Machine @ easy

10 alternating Curtsy lunges

45 sec Machine @ moderate

10 Barbell good mornings

30 sec Machine @ hard

B. Mobility

Goblet Squat + ankle shift

10/side

https://www.youtube.com/watch?v=A5E4SgdyTjY

C. Specific

2 sets

10 Bang bang footwork drill

10 No hook, No contact, No Feet Squat Clean

7 Rack Deliveries

5 Tall Power Clean

3 Hang Power Clean

Weightlifting
Hang Power Clean (5 x 3 @80-85%
Rest as needed
No TNG
)

TC: 15 mins

Score: Weight

Scaling Options:

Beginner:

As written @ technical

Intermediate:

As Written

Perform:

Power Clean @ blocks at just above the knee

5 x 3 @80-85%

Not TNG

Rest as needed

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

60 Double-unders

10 Bar facing burpees

10 Thrusters 75/55lbs

KG: 35/25

TC: 12 mins

Score: Rounds and Reps

Scaling Options

Beginner:

40 Single unders

6 Burpees

6 Thrusters @empty bar

Intermediate

40 Double unders or 60 Singles

10 Bar facing burpees

6 Thrusters @75/55

Perform

Every 3 minutes 12 minutes

10/8 Cal Echo Bike

10 Bar facing burpees

10 Thrusters @75/55

Extra Accessory
Metcon (Checkmark)

Half kneeling landmine press

5 x 8/8 @moderate