top of page
Search

CrossFit / Mon, Oct 6

Pre WOD Oly

10 Minute EMOM of:

1 Power Snatch

1 Hang Squat Snatch


WOD/Rx

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.


WOD/Scaled

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.


Stretching

2:00 Banded Shoulder Distractions/arm

 
 
 

Recent Posts

See All
Strength | Apr 20 - 25

WEEK 1 DAY 1 – SQUAT + CLEAN A) Back Squat 5×5 @ 72% B) Hang Power Clean 5×3 (light–moderate, fast) C) Bulgarian Split Squat 3×8 each leg D) Superset – 3 Rounds RDL x10 Hanging knee raises x15 DAY 2 –

 
 
 
CrossFit | Apr 20 - 25

Monday | Lower Body MetCon A) Skill: Front Squats B) WOD | 4 Rounds of: 90sec Max Sled Drag (bodyweight) 90sec Max Front Squat (3/4 bodyweight) 90sec Max Cal. Bike 30sec Rest Tuesday | Upper Body Stre

 
 
 
Strength | April 13 - 17

DAY 1 – LOWER BODY TEST A) Back Squat – PR Build to: Heavy 1RM or 3RM Suggested Flow 5 reps @ ~50% 3 reps @ ~65% 2 reps @ ~75% 1 rep @ ~85% Then 2–3 attempts to find max B) Finisher (Light + Fun) 2–3

 
 
 

4 Comments

Rated 0 out of 5 stars.
No ratings yet
Add a rating
sfagalde3
Oct 07, 2025

4+4

75#

Jumping muscle ups


95# EMOM


Edited
Like
Debbie
Oct 07, 2025

55# EMOM


“Sweat” pre-workout for WOD

Edited
Like
Nick Vay
Nick Vay
Oct 06, 2025
Rated 5 out of 5 stars.

115# for emom


5 rounds at Rx.

Like
Jonathan Shores
Jonathan Shores
Oct 06, 2025
Rated 4 out of 5 stars.

135# for EMOM


3 rounds + 12 reps

Rx

Like
bottom of page