October 14, 2023

October 13, 2023
Daily WOD

CrossFit – Sat, Oct 14

Warm-up

A. General

2:00 Row

Then

2 x

10 Plate ground to OH

10 Plate reverse Lunges

Use 1 plate from the working weight load

B. Specific: Drils

Snatch

5 Hang muscle snatches (Timing of pulling after extension)

5 Hang power snatch (Foot work)

5 Low hang power snatch (Bar path + receiving position)

5 Power snatch (Focus on barbell cycling)

—-

Repeat same drills with clean

C. Specific

1. Ramp up weight

2. Row 10/8 Cals

Then 2x

4 Power Snatch

4 OH reverse lunges

4 Power Clean

4 Front rack reverse lunges

Metcon
Metcon (Time)

60/50 Cal Row

Rest 2 minutes

30-20-10

Power Snatch 95/65 lbs

OH Reverse lunges 95/65 lbs

Rest 2 minutes

60/50 Cal Row

Rest 2 minutes

10-20-30

Power Clean 95/65 lbs

Front Rack reverse lunges

Rest 2 minutes

60/50 Cal Row

TC: 38 minutes

Score: Total time, including rest

KG: 43/30

Scaling options

Beginner

All rows @ 30 Cals

—

21-15-9

Power Snatch 45/35 lbs

OH Reverse lunges 45/35 lbs

—-

9-15-21

Power Clean 45/35 lbs

Front Rack reverse lunges 45/35 lbs

Intermediate

All rows @ 50/40 cals

Barbell @ 75/55lbs

Team Workout (Time)

80/50 Cal Row

Rest 1 minute

45-30-15

Power Snatch 95/65 lbs

OH Reverse lunges 95/65 lbs

Rest 1 min

80/50 Cal Row

Rest 1 minutes

15-30-45

Power Clean 95/65 lbs

Front Rack reverse lunges

Rest 1 minute

80/50 Cal row

TC: 35 minutes

Score: Total time

KG: 25/15

All team members working at a time.

Extra Accessory
Upper Accessory (Checkmark)

Standing internal rotation

3 x 10/10

Rest as needed between sets