25 Oct CrossFit WOD, October 26, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Weightlifting
Front Squat x1 Push Press x 1 Push Jerk x 1 (Weight)
Take 15 Minutes and work to a heavy for the day
Workout Prep
sets
3 Power Cleans (Build in weight)
2 Strict Handstand Push-Ups (start with abmats and progress down)
– rest 30 seconds between sets –
3 Power Cleans (Build in weight)
2 Strict Handstand Push-Ups (start with abmats and progress down)
– rest 30 seconds between sets –
Metcon
Metcon (3 Rounds for reps)
AMRAP 3 Minutes
3 Power Cleans (185/123)
3 Strict Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
6 Power Cleans (155/103)
4 Strict Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
9 Power Cleans (115/78)
5 Strict Handstand Push Ups
3 Power Cleans (185/123)
3 Strict Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
6 Power Cleans (155/103)
4 Strict Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
9 Power Cleans (115/78)
5 Strict Handstand Push Ups
The 1st metcon should utilize 70% of the athletes 1rm clean, the 2nd metcon should utilize 55%, and the last metcon should utilize 40%.