24 Oct CrossFit WOD, October 25, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Power Snatch x 1 Below the knee Power Snatch x 1 Hang Power Snatch x 1 (Weight)
Every 2 Minutes for 7 Sets Building
Workout Prep
Workout Prep**
2 sets
5 Wall Balls
3 GHD’s (Parallel) + 2 Full GHD’s
5 Push-Ups
4 Alternating Dumbbell Step Ups
– rest and add weight –
2 sets
5 Wall Balls
3 GHD’s (Parallel) + 2 Full GHD’s
5 Push-Ups
4 Alternating Dumbbell Step Ups
– rest and add weight –
Metcon
Metcon (Time)
100 Wallballs (20/14)
50 GHD’s or 50 V-Ups
40 Push-ups
30 Alternating Double Dumbbell Step Ups (50s/35s)(24/20)
50 GHD’s or 50 V-Ups
40 Push-ups
30 Alternating Double Dumbbell Step Ups (50s/35s)(24/20)
18 Min Cap
Into
7 min AMRAP
5 Wallballs (focus on arm cycling)
5 V-Ups
5 Tempo Push Ups (slow and controlled
5 Muscle Snatch (Empty Bar or PVC pipe)
5 Snatch Push Press (Empty Bar or PVC pipe)