CrossFit WOD, October 8, 2018

CrossFit WOD, October 8, 2018


Power Skips up and back
Knee Grabs one way
Toy Solider one way
Walking Lunges with a twist one way
High Knees one way
Back Peddle

2 Rounds with an empty barbell
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Squat Cleans
10 Bird Dogs (total)
*Add weight after each set.

Deadlift x3 Power Clean x2 Squat Clean x1 (Weight)
Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

Metcon (Time)
For time:
45 Deadlifts (155, 103)
30 Hang Power Cleans
15 Squat Cleans

** Last done on 7/16

10 MIn Time Cap

Auxiliary Work
Weighted Straight Leg Sit-ups: 4 x 10-15. Rest 60s.