October 21, 2023

CrossFit – Sat, Oct 21

Warm-up

A. General

1 minute row

12 Walking lunges

1 Min Jump Rope

12 Light DB snatch

B. Specific 1

With Working weight

6/6 DB Press

6/6 DB OH lungs

6/6 DB deadlift

6/6 DB hang Snatch

6 Alternating DB snatch

B. Specific 2

25’ DB OH walking lunge, left

15-25 DU / Jump rope

25’ DB OH walking lunges, right

15-25 DU/Jump Rope

Metcon
Metcon (Time)

For Time

Buy in: 75/65 Cal Row

3 rounds

100′ DB OH walking lunges, right

50 Double-unders

100′ DB OH walking lunges, left

50 Double-unders

30 DB Snatch

DB: 1x 50/35 lbs

Buy out: 75/65 Cal Row

Row subs:

– 60/50 Cal bike

– 50/40 Cal ski

– Run 1000m

Time: 3-4:30

TC: 32 minutes

Score: Time

KG: 25/15

Scaling Options

Beginner

4:00 Max Cal Row

3 rounds

50′ DB OH walking lunges, right

50 Single-unders

50′ DB OH walking lunges, left

50 Single-unders

30 DB Snatches

DB: 25/15 lbs x 1

4:00 Max Cal Row

Intermediate

25-50 DU

@ 35/25 lbs DB x 1

Team Workout (Time)

Teams of 2

3 rounds for time

300′ FR DB Walking lunges 2×50/35lbs

200 Double-unders

150 DB Snatch 1×50/35lbs

100 Cal Row

In this workout, pairs will separate the work as desired to perform the 3 rounds workout for time.

TC: 35 minutes

Score: Time

KG: 25/15

Extra Accessory
Grip (Checkmark)

Bar dead hang

3 x 20-30 seconds

Rest As needed between sets