WOD Week of 10/4Coaches @ CrossFit MXLOct 3, 20211 min readMonday10 Sets For Time:3 Weighted Pull-ups5 Strict Pull-ups 7 Kipping Pull-ups TuesdayAmrap 12:9 Deadlifts (115/75#)6 Burpees 3 Power Cleans Skill Work-Pre WODBuild to a Heavy 2 Rep Power Clean Wednesday9 Sets For Load:Front Squat-10-5-3-1-1-1-3-5-10Skill Work-3 Sets 12 Weighted Single Leg squats 12 Alternating Reverse lunges 1:00 Hollow Hold Thursday5 Rounds For Reps:Max Unbroken Hang Power Snatches-(3/4 Bodyweight)Max Unbroken Handstand Push-ups-Rest as needed between sets Skill Work-Pre WODBuild to a Heavy-1 Snatch Pull + 1 Hang Power SnatchFriday4 x 4:30 Rounds For Reps800m Run Max Double Unders in Remaining Time -Rest 1:30 Between Rounds Skill Work-Post Workout4 Sets 30s Hollow Hold 30 Russian Twists (20/14#)Saturday Every 5:00 for 3 Rounds 200m DB Farmer Carry-(35/25#)AMRAP:10 DB Deficit Push-ups10 D Squats -Use Two DBs
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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