WOD Week of 10/25Coaches @ CrossFit MXLOct 23, 20211 min readMonday 4 Rounds for Time50ft. Overhead Walking Lunges25 V-ups Pre-Workout Skill-EMOM 10Minute 1- 3-Wall Walks Minute 2- 12 Bent Over Barbell rows Tuesday 3 Rounds for Time 800m Run 50 Deadlifts (95/65#)Pre-workout Skill3 Sets for Load 10 Front Squats -Rest 1:30 between sets Wednesday On a 20:00 Clock for Reps From 0:00-8:00Amrap 8Max Strict Presses (115/75#)-Each time you break, perform 50 Double Unders Rest 4:00From 12:00-20:00Amrap 8 Max Hang Power Cleans (205/145#)-Each time you break, perform 30 Squats Thursday9 Sets for Load Bench Press5-5-3-3-3-1-1-1-1Post workout Skill2 Sets for Quality 1:00 Top of Dip or Plank hold 15 Single-Arm Ring Rows/Arm1:00 Chin-Over-Bar Hold 15 Single-Arm Ring Rows/Arm FridayFor Time4 Legless Rope Climbs 40 Alternating Single Leg Squats 40 Alternating DB Snatches (50/35#)3 Legless Rope Climbs 30 Alternating Single Leg Squats 30 Alternating DB Snatches 2 Legless Rope Climbs 20 Alternating Single Leg Squats 20 Alternating DB Snatches 1 Legless Rope Climb10 Alternating Single Leg Squats 10 Alternating DB Snatches Skill Work Post Workout Accumulate 1:00 L-sit Hold 50 Seated Leg raises over DBSaturday For Time:1 Mile Run
WOD: Week of 4/25MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between...
WOD: Week of 4/11MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets:...
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