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CrossFit WOD, October 2, 2021

01 Oct CrossFit WOD, October 2, 2021

Posted at 20:00h in Work out of the day by

Saturday

Warm-up
3:00 Easy Row
– into –

Partner 1
2 Sets (Empty Bar or PVC)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Squat Snatch

Partner 2
2 Sets (Empty Bar or PVC)
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
3 Squat Cleans

* Switch when both partners finish *

– into –

Build up to Workout Weights

Workout Prep
Workout Prep**
2 rounds
5/4 Calorie Row (Same time)
2 Power Cleans + 1 Squat Clean (each, build-up)
– into –
2 rounds
5/4 Calorie Row (Same time)
2 Power Snatch + 1 Squat Snatch (each, build-up)

Metcon
Metcon (Time)
Partner workout
20/16 Calorie Row (each: at the same time)
40 Power Cleans (185/125)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (135/95)
20/16 Calorie Row (each: at the same time)
20 Cleans (225/145)
20/16 Calorie Row (each: at the same time)
20 Snatches (185/125)
20/16 Calorie Row (each: at the same time)

Cap 35 MInutes