CrossFit WOD, October 5, 2020

by | Oct 4, 2020 | WOD

201005

Warm-up
Warm-up
3 rounds not for time of:
7 burpees
10 walking lunges
10 sit-ups
10 push-ups
10 good mornings, empty barbell
10 front squats, empty barbell
10 push press, empty barbell

Metcon Rx
Metcon (Time)
15 Dumbbell Thrusters, 50/35 lbs
Sprint 200m
12 Dumbbell Thrusters, 50/35 lbs
Sprint 200m
9 Dumbbell Thrusters, 50/35 lbs
Sprint 200m

Or use a barbell, 115/75 lbs.

Super Fitness Robot time:
4:00 or less.

More Likely time:
6:30.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon
15 Dumbbell Thrusters, 35/25 lbs
Sprint 200m
12 Dumbbell Thrusters, 35/25 lbs
Sprint 200m
9 Dumbbell Thrusters, 35/25 lbs
Sprint 200m

Or use a barbell, 75/55 lbs.

No Equipment Workout
Metcon
30 Jumping Air Squats
Sprint 200m
25 Jumping Air Squats
Sprint 200m
20 Jumping Air Squats
Sprint 200m

After Party
Metcon (Time)
21-15-9 reps, for time of:
Front Squat, 115/75 lbs
Push-Ups

Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.

Calves & Foam Rolling

Lats & Chest Stretch (bar hang)
Hold 1-2 mins.