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WODs

CrossFit WOD, October 23, 2019

By October 20, 2019No Comments
Smog

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (1 AHAP)
In 20 minutes, build to your heaviest 1RM Front Squat. Use 6-8 working sets to build up to your heaviest Front Squat. Take rest between sets and record your heaviest. Use a spotter as needed.

Metcon
Smog
3 Rounds for time: 16 Min Cap

500/450m Row
15 American KBS 53/35#
15 DB Thrusters 35/20#

* STIMULUS * 4-5 minute rounds. Steady row output, unbroken KBS and no less than 5 DB Thrusters at a time.

Mods – 1.) KB weight/Russian KBS 2.) DB weight/Squat only or Press only

Extra Work
Metcon
3 sets:

Barbell Lunges x 8-10 reps
Jump Squats x 6-8 reps AHAP

Add weight to your comfort level for the lunges. If not comfortable with a barbell for the jump squats, use a KB or pair of DB.