09 Oct CrossFit WOD, October 10, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Oct 10
Warm Up
<p>3 sets:<br />30 Second Assault Bike<br />5 Kip Swings + 3 Pull Ups<br />8 Air Squats + Box Step Up<br />10 Alternating Dumbbell Snatch</p>
Workout Prep
<p>2 sets:<br />4 Chest to Bar<br />5 Air Squats + 10’ Lunge Walk<br />4 Dumbbell Snatch (build in weight)<br />4 Box Jumps + Step Down (build in height)</p>
Metcon
<p>3 sets:<br />Minute 1: 12 Chest to Bar (Or 16 Pull-ups)<br />Minute 2: 10 Air Squats + 50’ Walking Lunge<br />Minute 3: 20 Alternating Dumbbell Snatch (50/35)<br />Minute 4: 12 Box Jumps (24/20)<br />Minute 5: Rest</p>
Weightlifting
Bench Press (DB
4 sets: 12 reps
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets)