October 22, 2023

October 21, 2023
Daily WOD

CrossFit – Sun, Oct 22

Warm-up

A. General

3 rounds

3 x 50’ Shuttle runs

3 x 50’ Side shuffles

3 x 25’ Long jumps

B. Mobility

Banded med ball T spine Mobility

60sec

https://www.youtube.com/watch?v=5JVaGTcuQko

C. Specific

3 RDL

3 Tempo hang clean high pulls

3 Hang muscle clean

3 Hang power clean

5 Front Squats

Weightlifting
Weightlifting (Weight)

5 unbroken sets for max load

12 Deadlifts

9 Hang cleans

6 Front squats

Rest as needed between sets

TC: 20 minutes

Score: Heaviest weight completed

Scaling Options

Beginner

Find technical weight to perform:

5 sets of

6 Deadlifts

4 Hang cleans

2 Front Squats

Break up if needed

Intermediate

As written

Metcon
Metcon (Checkmark)

EMOM 10 minutes

Odd- 45s Machine

Even- 45s Burpee Plate jumps

TC: 10 minutes

Score: Checkmark

Scaling Options

Beginner & Intermediate

As written

Modify Burpees to down and ups as needed

Extra Accessory
Accessory (Checkmark)

3 x 8/8 Quadruped Unilateral Hip extensions

rest as needed